Foam Roll/Trigger/Warm-up/Mobilise/Activate
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Complete either the FiCT Qualifier or the RXit WOW 1 whichever you need to…
Class does the FiCT Qualifier if you are not enrolled for either!
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1) FiCT Qualifier (http://www.fittestincapetown.co.za/blog/fict2016-online-qualifier-1)
15.1a “Thrust in yourself”, 6min AMRAP:
6 Thrusters (35/25kg)
6 Toes To Bar
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Straight into:
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15.1b – 3 min to Establish:
1RM Snatch
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OR
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WOW 1.1 – 4min AMRAP (see details at – http://www.rxitme.com/content/RxIt%20Nations%20Series%202015%20WOW%201.aspx)
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The competitor will have 4 minutes to complete as many REPS as possible.
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Prescribed levels the workout can be completed on:
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Rx: 10 Wall Balls (20 / 14 lbs), 10 Box Jumps (30″ / 24″)
L1: 10 Wall Balls (20 / 14 lbs), 10 Box Jumps (24″ / 20″)
L2: 10 Wall Balls (14 / 10 lbs), 10 Box Jumps (20″ / 16″)
L3: 10 Wall Balls (14 / 10 lbs), 10 Box Jumps (16″ / 12″)
SCORE: COMPLETED REPS
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1min Transition
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WOW 1.2 – 10min AMRAP
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The competitor will have 10 minutes to complete as many REPS as possible of an increasing ladder of reps.
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Prescribed levels the workout can be completed on:
Rx: Bar Muscle Up, Thruster (60kg / 40kg), Over The Bar Burpee
L1: Chest To Bar, Thruster (50kg / 30kg), Over The Bar Burpee
L2: Pull Up, Thruster (35kg / 20kg), Over The Bar Burpee
L3: Ring Row, Thruster (20kg / 15kg), Over The Bar Burpee
SCORE: COMPLETED REPS
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then…
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2) Back Squat Con:
Complete 20 reps on of 50% 1RM
Rest 1 min
Complete 15 reps on 55% of 1RM
Rest 1 min
Complete 10 Reps on 60% of 1RM
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Score = Time (including rest)
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – AFL WOM Nov was released on Saturday. AFL WOM 15.3A – find your 1RM Snatch (5 min cap)