• MG
  • .
  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Complete the following HSPU Biathlon:
  • 500 m Run 
  • 21 Strict HSPU’s
  • 500 m Run
  • 15 Strict HSPU’s
  • 500 m Run
  • 9 Strict HSPU’s
  • 500 m Run
  • 6 Strict HSPU’s
  • 500 m 
  • 3 Strict HSPU’s
  • .
  • * Everytime you stop to rest on the HSPU’s or break your set of strict HSPU’s, you must complete a 100 m penalty run before continuing!
  • .
  • Time Cap = 17 min
  • .
  • Score = Time or Time Cap plus 1 sec per rep missed
  • .
  • then…
  • .
  • 2a) Complete 2 Rounds of the following Odd Object Carry’s for time: 
  • 200 m Pinch grip BB plate carry (run/walk) (2 x 10 kg / 20 kg)
  • 200 m Waiter walk/run – 100 m waiter walk with Left and 100 m with the Right (10 kg / 20 kg)
  • 200 m KB Hug walk/run (hug KB over chest) 24 kg / 32 kg * KB must be on chest, not below and you must hug the ball with the handle on top i.e. not upside down)
  • 200 m Farmers walk/run (2 x 24 kg / 2 x 50 kg)
  • .
  • Time Cap = 16 min
  • .
  • Score = Time or Time plus 1 sec/rep missed
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Legend Chris Spealer on the “Clean Speed Ladder” at the 2014 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.).