- Featured article – Details for Judges and potential Regional Athletes… http://games.crossfit.com/article/details-judges
- Trigger/Warm-up/Mobilise/Activate
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- 1) Complete the following 2 exercises in a couplet, resting 90 sec’s between Front squat and Strict Press efforts:
- 1a) Front Squat
- *8-8-8-8-8-8
- (75% of your 1 RM across all sets)
- 1b) Press (strict)
- *8-8-8-8-8-8
- (75% of your 1 RM across all sets)
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- then…
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- 2) Tabata the following:
- * DU’s
- * 5 m side to side shuttle run (i.e. moving sideways left then right between to beacons) 1 length left = 1 rep
- * Rowing or SDHP (20 kg / 13.1 kg)
- * 5 m forwards & backwards run (i.e. run forwards 5 m and then run backwards back to the start position) 1 length forward = 1 rep
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- Score = Sum of lowest reps on each individual movement
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- Cool-down/Trigger Ball/Foam Roll/Stretch
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- Featured Image – CrossFit East London team at FiCT (Fittest in Cape Town) From left to right..Zhane, Carlos, Pete, Rob, Donna & Heidi