• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Complete the following for time:
  • 5 Strict Deficit HSPU (parrallettes with 1×20 kg bumper)
  • 5 Kipping Deficit HSPU (parrallettes with 1×20 kg bumper)
  • 5 Strict Deficit HSPU (parrallettes with 2×20 kg bumpers)
  • 5 Kipping Deficit HSPU (parrallettes with 2×20 kg bumpers)
  • 5 Strict Deficit HSPU (parrallettes with 3×20 kg bumpers)
  • 5 Kipping Deficit HSPU (parrallettes with 3×20 kg bumpers)
  • 10 Strict HSPU’s
  • 10 Kipping HSPU’s
  • .
  • Score = Time
  • .
  • Scaling – Elastic Jacket or Piked Push-up’s with hands on bumpers to create various degrees of deficit i.e. 20 kg & 15 kg, then 20 kg, then 5 kg, then floor.
  • * Do all of these strict (i.e. 10 reps per level on the deficit and 20 reps on the normal HSPU’s)
  • .
  • then…
  • .
  • 2) Complete the following for time:
  • 200 DU’s
  • 50 HR Burpees
  • 100 DU’s
  • 30 HR Burpees
  • 50 DU’s
  • 20 HR Burpees
  • * Whenever you trip or rest you must do 1 HR burpee before continuing on
  • .
  • Time Cap = 20 min
  • .
  • Score = Time OR Time plus 1 sec per rep missed
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Wilna Appel from CrossFit PBM, the Africa Team at the Reebok CrossFit Games 2014  

    (Image courtesy of CrossFit, Inc.)