G

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Trigger/Warm-up/Mobilise/Activate

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1) a) Complete 10 of the following complex – Front lever Hold (3 sec), Skin the Cat, Rear lever hold (6 sec)

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Score = For quality (note leverage)

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* Levers – Full/straddle/flatback/tuck/tuck hang – Front/kneeling – Rear)

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then…

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2) “Filthy 50” –

For time:

50 Box jump, 24 inch box (61 cm/51 cm)

50 Jumping pull-ups (with arm stretch overhead set bar at mid-forearm height)

50 Kettlebell swings, 1 pood (16 kg)

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds (20 kg/15 kg)

50 Back extensions

50 Wall ball shots, 20 pound ball (9,1 kg/6,3 kg)

50 Burpees

50 Double unders

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Score = Record this Benchmark Time/Time Cap plus 1 sec/rep missed (Time cap = 30 min)

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Scaling Beginners:

* Scale to 25 reps each and halve the time cap!

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Teams on the “Water Worm” at the 2015 Reebok CrossFit Games (Image Courtesy of CrossFit, Inc.)