G
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Trigger/Warm-up/Mobilise/Activate
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1) Practice Weighted Pistols/Pistols for 7 min
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2) AMRAP the following heavy “Mary” for 10 min:
5 Deficit Handstand push-ups (2 x 20 kg bumpers each side)
10 1-legged squats (24 kg / 16 kg)
15 C2B Pull-ups
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Score = Reps
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then…
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3) Gymnastics:
a) Legless Rope Climbs (4 m) 3 ascents (10 kg/ 5 kg) – 3 ascents (5 kg/ 2,5 kg) – 3 ascents (2,5 kg / 1 kg) (Or scale appropriately – leg assisted; leg rope pull-up’s; rope pull-ups; from lying to standing rope climb; rope rows)
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Record Loads
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b) GHR (weighted) 10-10-10
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Score = Loads
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Scaling/Substitution – Hallow arches (25-50 x 3)
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c) Box Jump 5 – 5 – 5 for height
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Score = 5 RM Height
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Rest 90 sec between repeats between all sets
.
Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – The Regionals of the Reebok CrossFit Games start this Friday….for full details see http://games.crossfit.com/ (Image courtesy of CrossFit, Inc).
