W
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Trigger/Warm-up/Mobilise/Activate
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1) Take 20 min to find your max load on the following complex…
1 Cluster (bar taken from floor) – 1 Push Press – 1 Push Jerk – 1 Split Jerk
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Score = Max Load
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2) THE OPEN OF THE 2013 REEBOK CROSSFIT GAMES – WORKOUT 13.5 (http://games.crossfit.com/workouts/the-open/2013)
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MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster (45 kg), 15 reps
15 Chest to bar Pull-ups
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If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster (28,5 kg), 15 reps
15 Chest to bar Pull-ups
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If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc..
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Score = Total Reps
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IF YOU DO NOT MAKE THE SECOND ROUND, AT 4 MIN’S RESTART, ACCUMULATING AS MANY REPS AS POSSIBLE IN THE SECOND 4 MINUTES.
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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) Take 5-10 min’s to practice some quality “Skin the cat” reps.
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Note duration and reps completed
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Alexandra LaChance on Ring Dips winning her Regional at the 2014 Reebok CrossFit Games (Image Courtesy of CrossFit Inc.)
