GW
Featured Video – It’s Everything (http://games.crossfit.com/video/its-everything)
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Trigger/Warm-up/Mobilise/Activate
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1) 1 & 1/4 Front Squat 2-2-2 (95% of your 1 RM Clean)
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2) THE OPEN REEBOK CROSSFIT GAMES – WORKOUT 13.4 (http://games.crossfit.com/workouts/the-open/2013)
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MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
* Clean & Jerk 61 kg
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WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
* Clean & Jerk 43 kg
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Score = Total Reps
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Compare your results to those of 2012 at (http://games.crossfit.com/leaderboard)
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then…
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3) A skill WOD – complete 5 Rounds of the following for quality and time:
20 Shoulder taps while in a Free Hand Stand (Scaling – weight transfers when HS at Wall OR HS at wall for 15 sec)
4 Backward rolls (NB – turn head towards shoulder rolling over)
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Score = Time
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Ben Smith on Wall Balls winning his Regional of the 2014 Reebok CrossFit Games (Image Courtesy of CrossFit Inc.)
