GW

Trigger/Warm-up/Mobilise/Activate

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1) Complete the following:

    0 – 2 min complete:

3 Strict Muscle-up’s

2 Cleans (*see loading below)

    2 – 4 min complete:

3 Strict Muscle-up’s

4 Cleans

    4 – 6 min complete:

3 Strict Muscle-up’s

6 Cleans

    6 – 8 min comlete:

3 Strict Muscle-up’s

8 Cleans

    8 – 10 min complete:

3 Strict Muscle-up’s

10 Cleans

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NB – *Clean Loading – 55% of your 1RM Clean OR at 48 kg / 80 kg if your clean is greater than 84 kg / 140 kg

NB – Scale the muscle-up’s so that you can perform the designated reps in under 30 seconds. Scaling – Kipping m-up’s/ 6 C2B Pull-up’s or Pull-up’s & 6 ring or bar or parallette dips.

NB – If you do not comlete the designtated number of reps on a given round, start the next round with no rest.

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Score = Total reps achieved out of a possible 15 Strict Muscle-up’s and 30 Cleans

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then…

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2) Death by L-sit Rope Climbs and KB Swings:

1st Min – 1 L-sit rope climb ascent (3,7 m) and 1 KB Swing (24 kg / 32 kg)

2nd Min – 1 L-sit rope climb ascent (3,7 m) and 2 KB Swing (24 kg / 32 kg)

3rd Min – 1 L-sit rope climb ascent (3,7 m) and 3 KB Swing (24 kg / 32 kg)

4th Min – 1 L-sit rope climb ascent (3,7 m) and 4 KB Swing (24 kg / 32 kg)

etc…

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* If you fall out before 10 minutes, restart and continue in this manner until 12 minutes are up.

* Scaling – L-sit rope climb – 3 x L-sit rope pull-up’s/ 3 x Tuck-sit pull-up’s / 3 x knees as high as can and 3 Ring Rows

* Continue until you can no longer complete the designated number of KB Swings.

* No jump allowed when starting…only a tall reach.

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Score = Total Reps

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image & Fact – Scott Panchik finished eighth in Double Grace, one of eight top-10 finishes on his way to fifth overall at the 2014 Reebok CrossFit Games, and earned his third consecutive top-five Games finish (Image courtesy of CrossFit, Inc.)