Featured Image – FiCT 2018 “Sprint Murph” start…a slight twist of carrying a wall ball for the 1st Mile Run!

#fittestincapetown #fict2018 #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) FiCT 2018 Event 2 – “Trackletics”:

0-3 min: 400m Run

3-6 min: 100m HS Walk

6-9 min: 400m Bear Hug Walk (50kg/30kg)
*ball must be above belly-button but below collar bone

Score = Time

Score = Time/TC plus 1 sec/rep missed

Score = Time/TC plus 1 sec/rep missed (50m = 1 rep)

Then…

2) Complete the following FT:

L-sit – accumulate 3 minutes

50 Turkish Get-up Sit-ups (32kg/. 24kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) CrossFit Algoa’s LITE Variant FiCT 2018 Event 2 – “Trackletics”:

0-3 min: 400m Run

3-6 min: 13 Wall Walks (Scaling – 100m Bear Crawl)

6-9 min: 400m Bear Hug Walk (30kg/20kg)
*ball must be above belly-button but below collar bone

Score = Time

Score = Time/TC plus 1 sec/rep missed

Score = Time/TC plus 1 sec/rep missed (50m = 1 rep)

Then…

2) Complete the following FT:

Tuck Sit – accumulate 3 minutes

50 Turkish Get-up Sit-ups (24kg/16kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch