Trigger/Warm-up/Mobilise/Activate
.
1) Last Man Standing Qualifyer – “Pain Train” (http://www.lms360.co.za/ENTRIES/Online-Qualifiers/index.php/)
.
Elite:
Complete the following 15-12-9-12-15 for time:
Thruster (50kg/35kg)
C2B Pull-up
into…
70 DU’s
.
Intermediate & Masters:
Complete the following 15-12-9-12-15 for time:
Thruster (40kg/25kg)
Pull-up
into…
30 DU’s
.
Beginner:
Complete the following 15-12-9-12-15 for time:
Thruster (30kg/15kg)
Hand-release Push-up
into…
100 Singles
.
Time Cap 8 min
.
Score = Time or Time plus 1 sec per rep missed
.
then…
.
2) Back Squat 3-3-3-3-3 at 85% 1RM (Leave every 2 min) *If you missed last week complete on 80% 1RM
.
Score = Load
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – Ben Smith (Fittest Man on Earth 2015) on the Sandbag event at the 2015 Reebok CrossFit Games!(Image Courtesy of CrossFit, Inc.)
