Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Last Man Standing Qualifyer – “The Perfect Storm” (http://www.lms360.co.za/ENTRIES/Online-Qualifiers/index.php/)
Elite:
9 min AMRAP of:
6 X Clean & Jerk (80kg/55kg)
8 X T2B
10 X Wall Balls (10kg/7.5kg)
12 X Box Jumps (30″/24″ i.e. 76,2 cm/61cm)
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Score = NB – SPLIT TIME AFTER ROUND 1
Score = Total Reps
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Intermediate & Masters 9 MIN AMRAP: 9min
9 min AMRAP of:
6 X Clean & Jerk (65kg/35kg)
8 X T2B
10 X Wall Balls (10kg/5kg)
12 X Box Jumps (24″/20″ i.e. 61cm/51cm)
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Score = NB – SPLIT TIME AFTER ROUND 1
Score = Total Reps
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Beginner 9 MIN AMRAP: 9min
9 min AMRAP of:
6 X Clean & Jerk (40kg/20kg)
8 X Knees above hips
10 X Wall Balls (7,5kg/5kg)
12 X Box Jumps (20″/12″ i.e. 51cm/30,5cm)
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Score = NB – SPLIT TIME AFTER ROUND 1
Score = Total Reps
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then…
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2) OHS 3-3-3-10 (3’s on 85% 1RM leaving every 90 sec; Challenge yourself on the 10 – if you do not have an idea on loading, complete on 70% 1RM, otherwise increase 2-5 kg from last week)
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Score = Loading on 3’s and Loading on 10
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Noah Ohlsen on The Pig 2.0 during the Soccer Chipper at the 2015 Reebok CrossFit Games Team event – Noah placed 8th this year (Image Courtesy of CrossFit, Inc.).