Foam Roll/Trigger/Warm-up/Mobilise/Activate

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WOD

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If you did not test yoru 1RM Back Squatthen do today:

1a) Back Squat – Take 15 min to find a new 1RM.

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Score = Load.

Warm-up:

90-100% 1 RM: 5 @ 40-50%; 3 @ 60%; 1 @ 75%; 1 @ 85%

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then…OR…

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1b) OHS 2-2-10 (3’s on 97% 1RM leaving every 3 min; Challenge yourself on the 10 – if you do not have an idea on loading, complete on 77,5% 1RM, otherwise increase 2-5

kg from last week)

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Score = Loading on 2’s and Loading on 10

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then…

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2) AMRAP the following for 12 min:

30 DU’s

15 Clusters (43kg/30kg)

9 C2B Pull-up’s

6 BB Facing Burpees

3 Muscle-up’s

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Score = Total Reps

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*Cluster – Squat clean Thruster

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Scaling:

Du’s – Singles

Cluster – Reduced loading

C2B Pull-up’s – Pull-up’s / Assisted Pull-up’s / Ring Rows

BB Facing Burpees – Burpees

M-up’s – Pull-ups & Dips

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Time Cap = 18 min

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

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Scaling:

M-up’s – Pull-ups & Dips

HSPU’s

P HSPU – appropriate depth or HSPU/Piked HSPU/Elastic Jacket HSPU

Reduced loading on P Clean, Thrusters & Snatches

Reduced Box height on burpee BJ over’s

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image –  Jenn Jones comes off the peg board at the 2015 Reebok CrossFit Games (Image & facts courtesy of CrossFit, Inc.)