Feature Image – Catch Coach Dave and some awesome athletes from PE at the “All In” Sports Ministry Conference to be held this weekend! To sign-up for the Conference please CLICK HERE to Register, even though entry is free! CLICK HERE to go to Facebook for more info on the event!

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

RX WOD

Our 1st Re-Test is…FiCTOQ1 – Remember to re-test with exactly the same prescription as last time (same movements and loadings)!

1) FiCTOQ 1 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-1/)

15min AMRAP:
50 Calorie Row or CFA Sub w 50 SDHP (20kg/13kg)
10 Burpees Over the Rower
40 Wall Balls, (9.1kg/6.3kg to 10ft/9ft i.e. 3.048m/2.743m)
10 Burpees Over the Rower
30 Deadlifts, (61kg/43kg)
10 Burpees Over the Rower
20 Hand Stand Push Ups
10 Burpees Over the Rower
10 Thrusters, (61kg/43kg)
10 Burpees Over the Rower

Score = Total Reps

Tiebreaker: Time for completion of LAST set of 10 Burpees Over the Rower.
Score = Total Reps

NB – Burpee Over Rower sub w Lateral BB Burpees

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) CrossFit Algoa’s LITE Variants of FiCT QUALIFIER 19.1 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-1/)

Intermediate Option (Int1):

FiCTOQ 1 – 15min AMRAP:

50 Calorie Row or CFA Sub w 50 SDHP (20kg/13kg)
10 Burpees Over the Rower
40 Wall Balls, (6.3kg/4.5kg to 10ft/9ft i.e. 3.048m/2.743m)
10 Burpees Over the Rower
30 Deadlifts, (40kg/25kg)
10 Burpees Over the Rower
20 Hand Stand Push Ups (Floor/2x Abmat Risers)
10 Burpees Over the Rower
10 Thrusters, (40kg/25kg)
10 Burpees Over the Rower

Score = Total Reps

NB – Burpee Over Rower sub w Lateral BB Burpees 2) Scaling

Beginner Option (Beg1):

FiCTOQ 1 – 15min AMRAP:

50 Calorie Row or CFA Sub w 50 SDHP (12kg/5kg)
10 Burpees Over the Rower or CFA Sub w 50 SDHP (12kg/5kg)
40 Wall Balls, (4.5kg/3kg to 10ft/9ft i.e. 3.048m/2.743m)
10 Burpees Over the Rower
30 Deadlifts, (20kg/15kg)
10 Burpees Over the Rower
20 Piked Push-Ups (Toes/Kneeling)
10 Burpees Over the Rower
10 Thrusters (20kg/15kg)
10 Burpees Over the Rower

Score = Total Reps

Step Over allowed
NB – Burpee Over Rower sub w Lateral BB Burpees 2) Scaling

TC Challenge Members (Beg3)

FiCTOQ 1 – 15 min AMRAP:

50 Calorie Row or CFA Sub w 50 SDHP (12kg/5kg)
5 Burpees
40 Airsquats
5 Burpees
30 KB Deadlifts, (12kg/5kg)
5 Burpees Step Over
20 Kneeling Push-Ups
5 Burpees
10 Airsquats
5 Burpees

Score = Total Reps

NB – Burpee Over Rower sub w Lateral BB Burpees

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 placed 2nd in the Mens 40-44 yrs at the 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