GWM
.
Trigger/Warm-up/Mobilise/Activate
.
1) Back Squat
2-2-2-2-2-2 (85% of 1 RM)
* Started – 15 Sept wk 1 – 75%; 23 Sept wk 2 – 80%)!
* Use a Power Rack or Spotter’s – Coaches ensure safety 1st!
.
Be sure to warm-up adequately – use the following as a warm-up guideline:
4 reps on 55% 1RM
2-3 reps on 70% 1RM
1 reps on 80% 1RM
.
then…
.
2) AMRAP the following for 10 min:
4 Strict HSPU
8 Wall Balls (6,3 kg / 9,1 kg)
16 SDH (13 kg / 20 kg)
.
* 28 reps per round
.
Score = Total Reps
.
then…
.
3) With the remaining time, practice HS Holds and HS walking.
UWS athletes find your max distance HS walk
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – Chris Spealer on “Midline March” at the 2014 Reebok CrossFit Games!
