GWM
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Trigger/Warm-up/Mobilise/Activate
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THE OPEN REEBOK CROSSFIT GAMES – WORKOUT 14.5 (http://games.crossfit.com/workouts/the-open/2014)
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MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees (BB Facing Burpees)
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WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees (BB Facing Burpees)
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Score = Time
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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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2) Complete 5 Rounds of the following for quality:
Front lever (hold 5 – 10 sec)
Rear lever (hold 5 – 10 sec)
Advanced L-sit (hold 5 – 10 sec)
2 x L-sit Legless Rope climb
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Choose appropriate Scaling:
Front lever / Front lever 1 leg straight / Front tuck (flatback) lever / Front tuck lever
Rear lever / Rear lever 1 leg straight/ Rear tuck (flatback) lever / Rear tuck lever / Kneeling Rear tuck lever
Advanced L-sit / L-sit / 1 Leg L-sit (hold 5 – 10 sec)
L-sit Legless Rope Climb / Legless Rope Climb / Leg assisted Rope Climb / Rope Pull-ups / Rope Pull-up’s with legs assisting / Rope Rows
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Featured Image – Jason Khalipa on “Box Jump Overs”, winning his Regional, and 3rd Place at the Reebok CrossFit Games (Image Courtesy of CrossFit Inc.)
