WM

Trigger/Warm-up/Mobilise/Activate

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1) Clean – Take 15 min to find your new 1RM Clean

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2) THE OPEN REEBOK CROSSFIT GAMES – WORKOUT 14.4 (http://games.crossfit.com/workouts/the-open/2014)

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WORKOUT 14.4

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MEN – includes Masters Men up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row (70 SDHP – 20 kg/13 kg)

50 toes-to-bars

40 wall-ball shots, 20 lb. (9,1 kg) to 10-foot target

30 cleans, 135 lb.(61 kg)

20 muscle-ups

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WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row (70 SDHP – 20 kg/13 kg)

50 toes-to-bars

40 wall-ball shots, 14 lb. (6,3 kg) to 9-foot target

30 cleans, 95 lb. (43 kg)

20 muscle-ups

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Score = Total Reps

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Compare your results to those of 2014 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 – Rich Froning, reigning Reebok CrossFit Games 4 x World Champion, snatching (Image Courtesy of CrossFit Inc.)