• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1a) Front Squat 
  • 6-6-6-6-6-6 (80% of 1 RM) – NB: if you missed the 1st week, then do 6 sets of 4 on 65%, if you missed the 2nd week then do 6 sets of 6 on 70%, if you missed the 3rd week then do 6 sets of 8 on 70%; if you missed the 4th week then do 6 sets of 10 on 70%, if you missed the 5th week then do 6 sets of 8 on 75%.
  • *Rest 2-3 min between repeats
  • .
  • then…
  • .
  • 2) Complete the Benchmark WOD 2007 for Time: http://games.crossfit.com/workouts/games – (Completed at the 2007/2013 & 2014 Reebok CrossFit Games)
  • For time:
  • Row 1,000 meters (100 SDHP – 13 kg / 20 kg)
  • then, 5 rounds of:
  • 25 pull-ups
  • 7 push jerks (135 / 85 lb.) (61 kg/38,5 kg)
  • .
  • Time Cap = 15 min
  • .
  • Score = Time or Time plus 1 sec/rep missed
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Cody Anderson, one of the smaller athletes (72 kg), placed 22nd at the Reebok CrossFit Games. (Image courtesy CrossFit Inc)