WM

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Trigger/Warm-up/Mobilise/Activate

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1) Muscle-up’s:

Max Strict M-up’s – Max Reps x 3

Max Kipping M-up’s – Max Reps x 3

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*If you do not achieve a minimum of 18 reps over the 6 sets, continue with sets until you achieve 18 reps

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Score = Total Reps

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Scaling:

Max Strict Pull-up’s – Max Reps x 3

Max Strict Dips (Bar/Parallette) – Max Reps x 3

Max Kipping Pull-ups – Max Reps x 3

Max Kipping Dips (Bar/Parallette) – Max Reps x 3

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Score = Total Reps

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Then…

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2) CHIPPER 2012 Reebok CrossFit Games http://games.crossfit.com/workouts/games/2012

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For time:

10 Overhead squats (155 / 105 lbs i.e. 70 kg / 47,6 kg)

10 Box jump overs (24” / 20” box i.e. 61 cm / 51 cm)

10 Fat bar thrusters, (135 / 95 lbs i.e. 61 kg / 43 kg)

10 Power cleans (205 / 125 lbs i.e. 93 kg / 56 kg)

10 Toes to bar

10 Burpee muscle-ups

10 Toes to bar

10 Power cleans (205 / 125 lbs i.e. 93 kg / 56 kg)

10 Fat bar thrusters, (135 / 95 lbs i.e. 61 kg / 43 kg)

10 Box jump overs (24” / 20” box i.e. 61 cm / 51 cm)

10 Overhead squats (155 / 105 lbs i.e. 70 kg / 47,6 kg)

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Time Cap: 15 minutes

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

• Scaling:
• For time:
• 10 Overhead squats (60% of 1RM)
• 10 Box jump overs (appropriate height or step-ups)
• 10 Fat bar thrusters, (60% of 1RM)
• 10 Power cleans (75% of 1RM)
• 10 Knees up or Abmat Sit-ups
• 10 Burpee Pull-ups + 10 Dips
• 10 Knees up or Abmat Sit-ups
• 10 Power cleans (75% of 1RM)
• 10 Fat bar thrusters, (60% of 1RM)
• 10 Box jump overs (appropriate height or step-ups)
• 10 Overhead squats (60% of 1RM)
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• Time Cap: 15 minutes
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• Score = Time or Time Cap plus 1 sec per rep missed

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Mark “Panther” Bartosch busy with his snatches from yesterday for sprint chipper. Def a lung burner.