Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
1) Bear Complex – 30 Complexes for time (80kg/52kg or 60% of your Bear Complex Max from Monday if you Bear Complex is <135kg/<88kg)
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Power Clean, Front Squat, Push Press or Thruster, to back rack, Back Squat, Back Rack Push Press or Back Rack Thruster
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TC = 15 min
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Score = Time/TC plus 1 sec per rep missed (i.e. 1 complex is 5 reps)
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then…
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2) Strict Press 5-5-5-5-5 (75% 1RM)
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Score = Load
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EXTRAS WOD
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Gymnastics:
a) Practice (10 min) HS walking (2m) to free standing HSPU’s
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Score = Number of successfull attempts
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b) Practice (10 min) triple unders – rest enough between sets/attempts I.e. This is practice and should not be too fatiguing!
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Score = Max unbroken Reps
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“LITE” WOD
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1) Complete 30 Half Bear Complexes (30kg/20kg or appropriately scaled loading) for time:
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Power Clean, Front Squat, Push Press
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TC = 15 min
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Score = Time/TC plus 1 sec per rep missed (i.e. 1 complex is 5 reps)
.
then…
.
2) Strict Press 5-5-5-5-5 (75% 1RM)
.
Score = Load
.
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Best of luck to Dave, Eva and Dean of our sister box Algoa Crossfit in PE who will be participating at Fittest in Cape Town (FiCT) this weekend. See all the Action and Results at: http://www.fittestincapetown.co.za/
