• 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