MG

.

Trigger/Warm-up/Mobilise/Activate

.

1) DOWN & BACK CHIPPER (2014 Masters Reebok CrossFit Games event) – http://games.crossfit.com/workouts/games/2014

.

For time:

50 box jumps (24 / 20 in. i.e. 61 cm / 51 cm)

25 toes-to-bars

50 wall-ball shots (20 / 14 lb. i.e. 9,1 kg / 6,3 kg)

25 ring dips

50 wall-ball shots (20 / 14 lb.)

25 toes-to-bars

50 box jumps (24 / 20 in.)

.

Time Cap: 21 minutes

.

Score = Time or Time Cap plus 1 sec/rep missed

.

Scaling:

.

For time:

25 box jumps / step-ups (appropriate height)

15 knees up / abmat sit-ups

25 wall-ball shots (appropriate weight)

15 bar dips/parallette dips

25 wall-ball shots (appropriate weight)

15 knees up / abmat sit-ups

25 box jumps / step-ups (appropriate height)

.

Time Cap: 14 minutes

.

Score = Time or Time Cap plus 1 sec/rep missed

then…

.

2) Muscle-up’s –

Max Strict Reps

Rest 2 min

Max Strict Reps

Rest 2 min

Max Reps with weight (i.e. 10 kg/5 kg) – kipping allowed

Rest 2 min

Max Reps on body weight

Rest 2 min

Max Reps on body weight

.

Score = Total Reps

.

Scaling:

Pull-up’s / Ring Rows (use bands to deload as required)

and

Dips – Ring/Bar/Parallette (use bands to deload as required)

.

Cool-down/Trigger Ball/Foam Roll/Stretch

.

Featured Image – “My wife told me … ‘If you don’t make it, you’re done.'” —Nick Urankar, #GamesBound (Image and Quote courtesy of CrossFit, Inc.)