GW

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Trigger/Warm-up/Mobilise/Activate

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WOD

1) THE REEBOK CROSSFIT GAMES OPEN 2011 – WORKOUT 11.4 (http://games.crossfit.com/workouts/the-open/2011)

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MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (165lb / 75kg)

Jerk (165lb / 75kg)

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WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (110lb / 50kg)

Jerk (110lb / 50kg)

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Score = Total Reps (Record this Benchmark WOD Score!)

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Compare your results to those of 2011 at (http://games2011.crossfit.com/content/scoreboard.html)

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Description:

Squat clean and Jerk

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In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders.

This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached.

The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

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then…

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2) Complete 21-15-9 of the following for time:

Worm walks (standing tall, bring hands to in front of your feet, walk your hands out into a push-up position, complete a push-up, walk your feet to your hands, stand tall = 1 rep)

Power Clean (60 kg / 42 kg)

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Score = Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image –  Andrew moving like the Blur through his deadlifts. Remember knees back!