Feature Image – All the FiCT Online Qualifyer workouts! Reminder to get these tested this week as we will be using these as benchmarks for our Transformation Challenge Members, as well as for all our Box Members!
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Foam Roll/Trigger/Warm-up/Mobilise/Activate
RX WOD
Those who missed Monday and / Tuesday’s and / Wednesday’s Test/s complete these today… This is for both Transformation Challengers and Non-Challengers.
I.e. FiCTOQ 1 / FiCTOQ 2 / FiCTOQ 3A and 3B
For the rest…complete TEST 4 today our November Challenge …
1) CrossFit Algoa’s Nov Challenge
RX
AMRAP 5 min – Burpee Box Jump Overs (61cm/51cm)
NB – these are Box Facing Burpees and BJO’s – athletes must jump back and jump up with 2 feet and they must use a double foot take-off and land on and jump off/step off and /or clear the box. Any landing permitted on otherside of the box.
Score = Total Reps
then…
2) Complete Any testing missed including the Test 4 (above)
If you have completed everything then complete the following…
Complete 5 Rnds of the following FT:
10 Thrusters (50kg/30kg)
20 m HS Walk
TC = 12 min
Score = Time/TC plus 1 sec/rep missed
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!
LITE WOD
1) CrossFit Algoa’s Nov Challenge
INTERMEDIATE (Int1)
AMRAP 5 min – BB Facing Burpees
NB – stepping back & up allowed but they must jump over (double foot take-off, double foot landing)
BEGINNER (Beg1)
AMRAP 5 – Burpees
All reps end once athlete lands on the floor after clearing the box/burpee or bring his/her feet together on the burpee
Score = Total Reps
then…
2) Complete Any testing missed including the Test 4 (above)
If you have completed everything then complete the following…
Intermediate (Int1) Option
Complete 5 Rnds of the following FT:
10 Thrusters (40kg/25kg)
10 m HS Walk OR 3 Wall Walks
TC = 12 min
Score = Time/TC plus 1 sec/rep missed
Beginner (Beg1) Option
Complete 5 Rnds of the following FT:
10 Thrusters (25kg/15kg)
20 m Bear Walk (straight arms and legs)
TC = 12 min
Score = Time/TC plus 1 sec/rep missed
TC Members (Beg3) Option
Complete 5 Rnds of the following FT:
10 Thrusters (20kg/10kg)
10 m Bear Walk (straight arms and legs)
TC = 12 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@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/programs/.
Cool-down/Trigger Ball/Foam Roll/Stretch
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