Featured Image – Coach Grant on some heavy sled drags on yesterday’s WOD… The FiCT 2019 Strongman Diane Event!

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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 2019 – Sprint Murph

Complete the following FT with a (9.1/6.3kg weight vest):
800m Run
50 C2B Pull-ups*
100/75 Push-ups*
150 Squats*
800 m Run
*All reps to be completed in unbroken sets of 25. Break = 175 m penalty Run
NB – 175 m run after completing C2B and PU

TC = 30 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)
Int1 Option:

FiCT 2019 – Sprint Murph

Complete the following FT with a (9.1/6.3kg weight vest):
800m Run
50 C2B Pull-ups*
100/75 Push-ups*
150 Squats*
800 m Run
*All reps to be completed in unbroken sets of 10 (except last set if for 5 reps). Break = 175 m penalty Run
NB – 175 m run after completing C2B and PU

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

Int2 – same but vest 5kg men and 2kg women

Int 3 – same but no weight vest

Beg1 Option:

FiCT 2019 – Sprint Murph

Complete the following FT:
800m Run
50 C2B Pull-ups (Purple/Green)*
100/75 Push-ups (floor)*
150 Squats*
800 m Run
*All reps to be completed in unbroken sets of 5. Break = 175 m penalty Run
NB – 175 m run after completing C2B and PU

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

Beg2 Option:

FiCT 2019 – Sprint Murph

Complete the following FT:
800m Run
50 Ring Rows (50cm/25cm)*
100/75 Push-ups (kneeling)*
100 Squats*
800 m Run
*All reps to be completed in unbroken sets of 5. Break = 175 m penalty Run
NB – 175 m run after completing C2B and PU

TC = 30 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 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/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch