Feature Image – @Evainsa demo’ing for @fittestincapetown Online Qualifier 19.1 – This workout was released yesterday…go visit fittestincapetown.co.za for workout details! FiCT 2019 is an official sanctioned event to qualify for the 2019 Reebok CrossFit Games! (Image courtesy of CrossFit, Inc).

#FittestinCapeTown #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) Complete 3 Rnds of the following FT:
20 m HS Walk
20 m Burpee Broad Jump

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP the following for 15 min:
5 C2B Pull-ups
5 Deficit Strict HSPU (9cm/6cm)
10 Airsquats
10 Box Jump Overs (61cm/51cm)
15 Sit-ups
15 Mountain Climbers (Jumping)

Score = Total Reps

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1)
Intermediate Option:
Complete 3 Rnds of the following FT:
10 m HS Walk (OR 4 Wall Walks)
20 m Burpee Broad Jump

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option:
Complete 3 Rnds of the following FT:
20 m Bear Walk (straight limbs)
20 m Burpee Broad Jump

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

New TC Members:
Complete 3 Rnds of the following FT:
10 m Bear Walk (straight limbs)
20 m Burpee and step forward

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Intermediate Option:

AMRAP the following for 15 min:
5 Pull-ups
5 HSPU (Men Strict/Women Kipping)
10 Airsquats
10 Box Jump Overs (61cm/51cm)
15 Sit-ups
15 Mountain Climbers (Jumping)

Score = Total Reps

Beginner Option:

AMRAP the following for 15 min:
5 Pull-ups (assisted)
5 Piked Push-ups (Feet Floor/kneeling)
10 Airsquats
10 Box Step Overs (61cm/51cm)
15 Sit-ups
15 Mountain Climbers (Stepping)

Score = Total Reps

New TC Members:

AMRAP the following for 10 min:
5 Ring Rows
5 Push-ups (toes/kneeling)
10 Airsquats
10 Box Step Overs (40cm)
15 Sit-ups
15 Mountain Climbers (Stepping)

Score = Total Reps

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch