• Trigger/Warm-up/Mobilise/Activate

  • FiCT Qualification Individual Workout 3

  • Women: 
  • Complete as many rounds and reps as possible in 10 minutes of:

  • 5 Shoulder to overhead 34kg (75 pound)
  • 10 Deadlift 34kg (75 pound)
  • 15 Box jumps, 50 cm (51 cm) box

  • Men: 
  • Complete as many rounds and reps as possible in 10 minutes of:

  • 5 Shoulder to overhead 52kg (115 pound)

  • 10 Deadlift 52kg (115 pound)

  • 15 Box jumps, 60 cm (61 cm) box

  • Score = Rounds plus additional reps

  • For the full workout description please see http://www.fittestincapetown.co.za/qualification-individual-workout-3/
  • Notes:

  • Start: This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight.

  • Repetition count: For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted. Every rep counts in this workout. Credit will be given for partially completed rounds.

  • Shoulder to Overhead: A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Each round, the barbell must begin on the ground. Using a rack is not permitted.

  • Deadlift: Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throghhout.

  • Box Jump: Every rep must begin with both feet on the floor. You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

  • Equipment: A barbell with the appropriate weight. A box that is the appropriate height.

  • then…

  • 2) Practice Hand Stand’s at wall for 10 min (practice freestanding using the wall as a “spotter” when required)
  • Score = Time of max frestanding hold

  • Cool-down/Trigger Ball/Foam Roll/Stretch

  • Featured Image – Line-up for The Chipper at the 2013 Reebok CrossFit Games – 1st in Picture Dave Levey (Africa – Algoa CrossFit/CRossFit East London), followed by Frederick Aegidius (Europe) and Rob Forte (Australia) (Image courtesy of CrossFit, Inc.)