WODS

  • A. Mikko's Triangle:
    EMOM28 - chose a number between 10-18 cals and keep it on ALL stations:
    - Assault
    - Row
    - Ski
    - REST
  • After Party: Mobility:
    2min per station: Pigeon, Saddle + 3x30s of Box Shoulder Stretch
  • A. Mikko's Triangle:
    EMOM28 - chose a number between 10-18 cals and keep it on ALL stations:
    - Assault
    - Row
    - Ski
    - REST
  • After Party: Mobility:
    2min per station: Pigeon, Saddle + 3x30s of Box Shoulder Stretch
Today is an ACTIVE RECOVERY DAY, follow the instructions carefully as we need you to be fresh for tomorrow's FiCT2018 Online Qualifier #3.
  • Active Recovery. Mikko's Triangle @ moderate effort:
    EMOM30:
    1. Assault Bike
    2. Row
    3. Ski Erg
    4. REST
    * You should have a "best score" in Mikko's Triangle (40min-version), today we want you to take off 25% of that to make it a moderate effort.
    ** As an example, if your best is 16 cals across, do 12. If your best is 20 cals across, do 16. Etc.
    *** This is meant for breathing and staying in an Aerobic zone, there should be no lactic acid in your legs etc.
  • CCF Pre-WOD. Mobility:
    1. Super Hip Mob, 2min per side.
    2. Pigeon on steroids, 2min per side.
    3. Shoulder Distraction, 2min per side.
  • A. Back Squat:
    10-10-20RM Back Squat
  • B. Reverse Hollow Annie,:
    For Time: 10-20-30-40-50 reps of:
    - Double Unders
    - Hollow Rock
  • After Party: Chest to Bar Pullup:
    E2MOM: 5x Max Strict Chest To Bar Pull ups (if less than 5 is your max, use a band)
  • A. Back Squat:
    10-10-20RM Back Squat
  • B. Reverse Hollow Annie,:
    For Time: 10-20-30-40-50 reps of:
    - Double Unders
    - Hollow Rock
  • After Party: Chest to Bar Pullup:
    E2MOM: 5x Max Strict Chest To Bar Pull ups (if less than 5 is your max, use a band)
Reload is continuing. Use the lesser volume to dial in technique and mindset.
  • A. Snatch Speed Work:
    E90s x5 @ 50% of 1RM:
    - 1 Snatch Pull
    - 1 Hang Power Snatch
    - 1 Snatch Balance
  • B. Snatch:
    EMOMx5 @ 60% of 1RM:
    - 1 High Hang Snatch w 3s in Receive.
  • C. Power Clean & Jerk:
    E20s x15:
    - 1 Power Clean & Jerk @ 50% of 1RM C&J.
  • D. Row:
    20min @ EASY pace
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2min per side.
    2. Pigeon on Steroids, 2min per side.
    3. Banded Ankle Mob, 90s per side.
    4. 2 Rounds for Quality:
    - 20 Banded Side Steps, lead with KNEE.
    - 10/10 One Legged Glute Bridges
  • A. Ring Muscle Ups:
    Ring Muscle Up Practice
  • B. JT:
    For Time -

    21-15-9
    Handstand pushups,
    Ring dips,
    Push ups
  • After Party: GHD Back Extension:
    GHD Back Extension, 1 "Max" Set + 3x6-8 slow and controlled reps
  • A. Muscle Ups:
    3 sets of 40-50% of Max Unbroken Ring Muscle Ups, rest 2min between sets
  • B. Strict JT:
    For Time, 21-15- 9 of:
    - Hand Stand Push Ups
    - Ring Dips
    - Push Ups

    *(Cap: 18min)
  • After Party: Push ups:
    Tabata Push Ups
Reload week, skill volume today.
  • Skill Warm Up. Free Standing Hand Stand Variations:
    Practice any/all of these variations for max 15mins:
    1. Free Standing Hold (Static)
    2. Free Standing Shoulder Taps
    3. Free Standing Hip Taps
    4. Free Standing Strict HSPU
  • B. Bar Gymnastics:
    5 Sets for Quality - without coming off bar:
    - 3 Strict CTB Pull Ups
    - 4 CTB Pull Ups
    - 5 Toes To Bar
    Rest 60-90s between sets
  • C. 7 Rounds for Total L-sit:
    Start a new round every 4min - 2min on/2min off:
    - 30/20 Cal Assault Bike @ 90% effort (should be the same pace every round)
    - AMRAP L-sit in remaining time (Only minimum 5s holds count).

  • CCF Pre-WOD. Mobility & Activation:
    1. Foam Roll T-spine & Lats with Band attached low for Shoulder Distraction, 2-3min.
    2. Banded Bully Stretch, 90s per side.
    3. 3 Rounds For Quality with thin band*:
    - 10 Vertical Band Pull Aparts
    - 10 Horisontal Band Pull Aparts
    - 10 Banded Pass Throughs
    *CrossOver Symmetry Activation Protocol works great here.
Today we are doing the FiCT 2018 Online Qualifiers as our class programming. IF you are aiming to qualify for a FiCT you must join the 18.30 classes in either Gardens or Foreshore where we will run validating heats.
  • A. Speed Kills:
    8 min AMRAP:
    4 - 8 - 12 - 16...
    - Deadlifts (70/45kg)
    - Burpees

    Straight into B.
  • B. I can't feel my legs when I am with you:
    4min to establish:
    - 1RM Squat Clean
  • A. Speed Kills:
    8 min AMRAP:
    4 - 8 - 12 - 16...
    - Deadlifts (100/65kg)
    - Burpees

    Straight into B.
  • B. I can't feel my legs when I am with you:
    4min to establish:
    - 1RM Squat Clean
Another day to get outdoors and kick your fitness off in some sunshine and sea salt. ***Gardens is closed due to our CrossFit Weight Lifting seminar. Barbell Club and Open Gym will be at Foreshore. 08.00-09.00: Beach WOD (Camps Bay, meet in front of Cafe Caprice) 10.00-10.45: CCF Kids 10.00-11.15: CCF Barbell Club 10.00-12.00: CCF Open Gym
  • A. Animal Flags:
    Animal Flags
  • B. "The Squatty Relayâ:
    In teams of 4-5, For Time:
    - 50x20m Shuttle Runs
    - 100 Synchro Air Squats, 2 athletes working in synch
    - 40x20m Shuttle Runs
    - 80 Synchro Air Squats
    - 30x20m Shuttle Runs
    - 60 Synchro Air Squats
    - 20x20m Shuttle Runs
    - 40 Synchro Air Squats
    - 10x20m Shuttle Runs
    - 20 Synchro Air Squats
    *ALL Reps can only be performed while one person is held in either a piggy back or a fireman's hold.
    [CAP: 25min]
  • A. Snatch Complex:
    E90s x 7 sets @ 70-75% of 1RM Snatch
    - 1 Snatch Lift Off (2s pause at knee and then back again)
    - 1 Snatch Pull
    - 1 High Hang Squat Snatch w 3s hold in receive
  • B. Over head Squat Complex:
    5 sets @ 80-85% of 1RM Snatch:
    - 1 Snatch Grip Push Press
    - 1 Over Head Squat
    - 1 Heaving Snatch Balance
  • C. Back Squat:
    E90s x 7:
    - 3 Back Squats @ 60% of 1RM
Volume is going down slightly over the next 7 days as we are in a combined deload/competiton week where the FiCT2018 qualifiers is our main focus.
  • A. Ring Gymnastic Complex:
    6 sets for quality:
    - 1 Strict Muscle Up
    - 1 Forward Roll to L-hang
    - 1 Skin The Cat
    - 1 Inverted Hang
    - 1 Front/Back Lever (alternate each round)
  • B. Legless Rope Climbs:
    - 10 Reps For Time.
  • C. 5 Rounds @ Steady Pace:
    Start a new round E5MOM:
    - 30/20 Cal Ski Erg
    - 20 Lateral Jumps over the bar (literally double hop over the bar, left over to right side = 1 rep)
    - 10 Over Head Squats, (60/40kg)
    [SLOWEST Round is your score]
FiCT Qualifiers starts today, we are using them as our CCF Programming and if you want to know how you rank head over here to register and submit your scores: http://capturefit.co.za/event/fict-2018-online-qualifier
  • 1A. FiCT2018 Online Qualifier 1A - Fitness Version:
    For Time, 12-9-6 of:
    - Hang Cleans anyhow, (43/29kg)
    - Thrusters, (43/29kg)
    [CAP: 6min - add 1s for each unfinished rep]
  • 1B. FiCT Online Qualifier 1B - Fitness Version:
    AMRAP in remainder of a Total of 9min:
    - Toes To Bar
    - Each time athlete comes off bar = 3 Hang Cleans anyhow, (43/29kg)
    [Total TTB is score]
FiCT Qualifiers starts today, we are using them as our CCF Programming and if you want to know how you rank head over here to register and submit your scores: http://capturefit.co.za/event/fict-2018-online-qualifier
  • 1A. FiCT2018 Online Qualifier 1A:
    For Time, 12-9-6 of:
    - Hang Cleans anyhow, (70/45kg)
    - Thrusters, (70/45kg)
    [CAP: 6min - add 1s for each unfinished rep]
  • 1B. FiCT Online Qualifier 1B:
    AMRAP in remainder of a Total of 9min:
    - Toes To Bar
    - Each time athlete comes off bar = 3 Hang Cleans anyhow, (70/45kg)
    [Total TTB is score]
We are entering the FiCT2018 Online Qualifiers from today and they will be part of your program. The volume on these days will be very low, use the time to Warm Up properly, practice some skills, and also train yourself to focus on ONE single WOD in one day. It might come in handy for the Open... Register here: http://capturefit.co.za/event/fict-2018-online-qualifier
  • 1A. FiCT2018 Online Qualifier 1a:
    For Time, 12-9-6 of:
    - Hang Cleans anyhow, (70/45kg)
    - Thrusters, (70/45kg)
    [CAP: 6min, add any unfinished reps as seconds to your time].
  • 1B. FiCT2018 Online Qualifier 1b:
    AMRAP, In remainder of Total of 9 minutes:
    - Toes To Bar
    - Every time the athlete comes off the bar = 3 Hang Cleans anyhow (70/45kg)
    [Score is total TTB, cleans don't count]
Prep-Work before FiCT2018 Online Qualifiers, get on it!
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2min per side.
    2. Foam Roll T-spine & Lats with band for distraction, 2-3min.
    3. Banded Front Rack mobility, 90s per side.
    4. 3 Rounds for Quality with thin band*:
    - 10 Vertical Band Pull Aparts
    - 10 Horizontal Band Pull Aparts
    - 10 Over Head Squats with band in active shoulder pos.
    *CrossOver Symmetry Activation Protocol works great here.
  • A. Carry Conditioning:
    5 Rounds For Time - start a new Round every 6min, cap 4min:
    - 20m Front Rack per side (32/24kg)
    - 20m Suitcase per side (32/24kg)
    - Bear Hug Carry 20m (50/30kg)
    - 500m Row
  • After Party: Mobility:
    Stretch, 2min per pose: Couch Stretch, Pigeon, Standing Straddle, Seated Straddle
  • A. Big Dawgs Carry Conditioning:
    5 Rounds For Time - start a new Round every 6min, cap 4min:
    - 20m Front Rack per side (40/28kg)
    - 20m Suitcase per side (40/28kg)
    - Bear Hug Carry 20m (50/30kg)
    - 500m Row
  • B. Mobility:
    Stretch, 2min per pose: Couch Stretch, Pigeon, Standing Straddle, Seated Straddle
Active Recovery means exactly that, RECOVERY work. Get outside of the box today and gear up mentally for tomorrow as we start the FiCT2018 Online Qualifiers then!
  • Active Recovery. Easy Hike 45-60min:
    Moderate terrain, moderate breathing, full focus on your goals.
  • CCF Pre-WOD. Mobility & Activation:
    1. Foam Roll T-spine and Lats with band attached low in rig for distraction, 2-3min.
    2. Banded Shoulder Distraction, 90s per side.
    3. Banded Hammie Flosses, 3x10-15 reps per side.
  • A. Strict Press:
    Build to 4RM Strict Press @ 31x2 tempo
  • B. Locked and Loaded:
    For Time (20/15kg):
    - 10m 1-arm Front Rack Lunge
    - 10 Alternating Dumbell Snatch
    - 10m 1 arm Front Rack Lunge
    -10 Alternating Dumbell Snatch
    - 10m 1 arm Front Rack Lunge
    - 10 Alternating Dumbell Snatch
    - 10m 1 arm Front Rack Lunge
  • After Party: Ski Erg:
    Team Ski Erg Relay, For Time - in teams of 3: 300-200-100m each
  • A. High Hang Snatches:
    E90s x5 @ 60-70% of 1RM: 2 High Hang Snatches
  • B. Locked and Loaded BD Version:
    For Time (32/20kg):
    - 10m 1-arm Front Rack Lunge
    - 10 Alternating Dumbell Snatch
    - 10m 1-arm Front Rack Lunge
    - 10 Alternating Dumbell Snatch
    - 10m 1-arm Front Rack Lunge
    - 10 Alternating Dumbell Snatch
    - 10m 1-arm Front Rack Lunge
  • After Party: Ski Erg:
    Team Ski Erg Relay, For Time - in teams of 3: 300-200-100m each
  • WU. Snatch Warm Up Complex:
    4-5 sets at Light - Moderate loads:
    - 1 Snatch Lift Off (2s pause at knee)
    - 1 Snatch High Pull
    - 1 Muscle Snatch
    - 1 Heaving Snatch Balance with 3s pause in bottom
    - 1 Tall Snatch
  • A. Snatch Complex:
    E90s x7 - Build to a Heavy, but not max set of the complex:
    - 1 Muscle Snatch
    - 1 Hang Power Snatch
    - 1 High Hang Squat Snatch
  • B. Back Squat:
    E3MOMx3:
    10-10-10RM
    *Make only the last one really challenging while using the first 2 to prep.
  • C. 25min AMRAP at 85% effort:
    Steady Pace, all with 32/24kg KB:
    - 2 Turkish Get Up + Windmill Left
    - 2 Turkish Get Up + Windmill Right
    - 20m Waiters Carry Left
    - 20m Waiters Carry Right
    - 20m Front Rack Carry Left
    - 20m Front Rack Carry Right
    - 20m SuitCase Carry Left
    - 40m Bear Hug Carry, (50/30kg)
    - 400m Row
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2min per side.
    2. Banded Ankle Mob, 2min per side.
    3. 3 Rounds For Quality*:
    - 10 Banded Pass Through
    - 10 Banded Over Head Squats
    *CrossOver Symmetry Activation Protocol works great here.
  • A. EMOM Don't Panic:
    EMOM10 Alternating:
    1. 20s of Doubles Unders + Max Unbroken Pull Ups
    2. 10/7 Cal Assault + Max Burpees

    *[2min rest to B]
    **Score is gymnastics, not finishing buy-in = DNF
  • B. EMOM Don't Panic:
    EMOM10 alternating:
    1. 5 BBJ + Max Unbroken TTB
    2. 10/7 Cal Assault + Max Push Ups

    ***Score is gymnastics, not finishing buy-in = DNF
  • After Party: Weighted Plank:
    Accumulate 5min Weighted Plank (20/11kg)
  • A. Emom Don't Panic BD:
    EMOM10 Alternating:
    1. 30 Doubles + Max Unbroken CTB
    2. 10/7 Cal Assault + Max Burpees

    *[2min rest to B]
    **Score is gymnastics, not finishing buy-in = DNF
  • B. EMOM Don't Panic BD:
    EMOM10 alternating:
    1. 5 Burpee Box Jumps (60/50cm) + Max Unbroken TTB
    2. 10/7 Cal Assault + Max Push Ups
  • After Pary: Weighted Plank:
    Accumulate 5min Weighted Plank (20/11kg)
  • A. Ring Muscle Up Complex:
    E2MOMx4:
    - 1-3 Strict Muscle Ups
    - 1-3 Kipping Muscle Ups
    - 1-3 Strict Ring Dips
    *Entire complex should be done without coming off rings.
  • B. Interval Conditioning:
    E5MOMx6 - For Total Working Time:
    - 5-10 Unbroken CTB Pull Ups
    - 15 GHD-Sit Ups
    - 10m Sled Pull, (60/40kg)
    - 10m LOW Sled Push, (60/40kg - hands must be below knee caps height when standing tall)


  • C. 3 Giant Sets For Quality:
    - 6 Double KB Bent Over Row
    - 12 Hip Extensions
    - 24s L-Sit (if easy, set a target for your feet that is HIGHER than your hands)
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2min per side.
    2. Pigeon on Steroids, 2min per side.
    3. Banded Bully Stretch, 90s per side.
    4. 3 Rounds For Quality with thin band*:
    - 10 Vertical Band Pull Aparts
    - 10 Horizontal Band Pull Aparts
    - 10 Banded Over Head Squats
    *CrossOver Symmetry Activation protocol works great here.
Summer Schedule for CCF Super Saturday in Town is as follow - all but Beach WOD in GARDENS: 08.00-09.00: Beach WOD (Camps Bay, meet in front of Cafe Caprice) 10.00-10.45: CCF Kids 10.00-11.15: CCF Barbell Club 10.00-12.00: CCF Open Gym
  • A. âThe Sandy Battleâ:
    in teams of 3-4:
    Your team has 3 battles against another team, each battle has a cap of 4minutes but the faster you go the less time your opponent team gets for their AMRAP:
    PART 1
    On minute 0. For Total Reps
    - Team 1 Performs 50 Synchronised Burpees
    - Team 2 Performs AMRAP: 20m Med Ball Shuttles
    On minute 5. For Total Reps
    - Team 2 Performs 50 Synchronised Burpees
    - Team 1 Performs AMRAP: 20m Med Ball Shuttles
    PART 2
    On minute 10. For Total Reps
    - Team 1 Performs 20x20m Med Ball Passes
    - Team 2 Performs AMRAP Synchronised Squats
    On minute 15. For Total Reps
    - Team 2 Performs 20x20m Med Ball Passes
    - Team 1 Performs AMRAP: Synchronised Squats
    PART 3
    On minute 20. For Total Reps
    - Team 1 Performs 50x20m Shuttle Runs
    - Team 2 Performs AMRAP: Med Ball Sit Ups over partner holding plank
    On minute 25. For Total Reps
    - Team 2 Performs 50x20m Shuttle Runs
    - Team 1 Performs AMRAP: Med Ball Sit Ups over partner holding plank

    NB: Your team will be given a new opponent team for each part, your teams score will be total reps of all AMRAPâs plus one rep deducted for any unfinished reps in the set pieces!
  • A. Snatch complex:
    E90s x7 @ 60-70% of 1RM Snatch:
    - 1 Slowmo Snatch Deadlift
    - 1 Hang Snatch High Pull
    - 1 High Hang Snatch w 3s pause in receive
  • B. Clean and Jerk complex:
    E2MOMx5 @ 60-70% of 1RM C&J:
    - 1 Power Clean
    - 2 Jerk Dip Squats
    - 1 Split Jerk
  • C. Snatch Pull Complex:
    Snatch Pull Complex, 5 sets at 70-80% of 1RM
    - 1 Segment Pull (pause just off the floor, at knee, at hip, finish with aggressive SHRUG, no arm pull)
    - 1 Snatch Pull (no active arm pull)
    - 1 Snatch High Pull
Our CCF Beach WOD's (under CCF Fitness) are optional Add-Ons for the athletes following this program, good to build a bigger aerobic base for the Open season.
  • WU. Power Snatch Warm Up Complex:
    4 sets at moderate loads:
    - 1 Pause Snatch Pull
    - 1 Hang Muscle Snatch
    - 1 Power Snatch Balance w 3s hold in receive
    - 1 High Hang Power Snatch
  • A. Power Snatch Complex 1:
    EMOM6 @ 55-65% of 1RM Snatch:
    - 1 Pause Power Snatch with 2s hold in Receive
    - 1 High Hang Power Snatch
    [2min rest to B]
  • B. Power Snatch Complex 2:
    EMOM5 @ 65-75% of 1RM Snatch:
    - 1 Snatch Pull
    - 1 Hang Power Snatch with 2s Hold in receive
    [2min rest to C]
  • C. Power Snatch:
    EMOM4 @ 75-90% of 1RM Snatch:
    - 1 Power Snatch with 2 hold in receive
  • D. 5 Rounds For Total Working Time::
    - 5 Double KB Hang Power Clean, (2x32/24kg)
    - 10 Double KB Front Rack Lunges, (2x32/24kg)
    - 15/12 Cal Ski Erg
    *Rest 90s between rounds.
  • E. Hip Extensions:
    50 For Quality, slow and controlled.