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BUILD

Illawarra Athletic – Build

Warm-up

WU: Warm-up (No Measure)

i) Airbike 2:00

Inch-worm + scorpion x10

Crawl x2 laps

ii) Airbike 3×0:15 @90% int.

Passive/Active hang 3×10

Dish rock 3×15

Lower Pull/Upper Push

a1: Sumo Deadlift (@20X0 (speed focus); 5×3)

Focus more on speed than load

a2: Single Arm Dumbell Press (@2010; 4×5)

Conditioning

Open Prep.

b: CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

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