WODS

  • A. Backward Rolls:
    Practice Backward Rolls
  • B. Pushathlon:
    In teams of 3-4 - 4min AMRAP, 1min REST per station:
    1. Sled Push (40/20kg - 10m = 5p)
    2. Push Ups while one partner holds TOP of Push Up Plank (1 rep = 1p)
    3. Shuttle Runs, 10m = 1p
  • A. Clean Warm Up:
    EMOM5:
    - 1 Slowmo Clean Deadlift
    - 1 Muscle Clean
    - 1 Front Squat
  • B. Clean Complex:
    Build to Heavy:
    - 1 Power Clean
    - 1 Hang Squat Clean
    - 1 Squat Clean
  • C. Back Squat:
    Build to today's Heavy Double:
    - Back Squat
Today we recommend the CCF Fitness Team WOD on the Beach for those competing at FiCT 2019 - or just anyone that want to work on extra conditioning.
  • A. Clean Warm Up:
    EMOM5 @ 50-60% of 1RM Clean:
    - 1 Slowmo Clean Deadlift
    - 1 Muscle Clean
    - 1 Front Squat
  • B. Clean Complex:
    10min to Build to Heavy:
    - 1 Power Clean
    - 1 Hang Squat Clean
    - 1 Squat Clean
  • C. Back Squat:
    Build to today's Heavy Double (without misses):
    - Back Squat
The OHS/Snatch piece from CCF Competition will be taught in the Bonfire in all 3 CCF Boxes.
  • A. Hand Stand Push Up:
    E2MOM X5:
    - 5 Strict HSPU, build to 5RM
  • B. "CCF BEEP TEST" Special Tester #3:
    Death By:
    - Over Head Squat (34/24kg)
    - Toes To Bar
    - Lateral Burpee
    *On minute 1: do 1 OHS + 1 TTB + 1 Lateral Burpee, on minute 2: do 2 OHS + 2 TTB + 2 Lateral Burpees, etc until failure to complete work in the given minute - 10 rep cap = Round 11, 12... is also 10 reps per movement until failure
  • After Party: 30 Days of 30 Gymnastic Reps:
    3x30s L-Sit
The OHS/Snatch piece from CCF Competition will be taught in the Bonfire in all 3 CCF Boxes.
  • A. Drop Snatch:
    EMOM x5 sets to Heavy Single:
    - Drop Snatch
  • B. Heaving Snatch Balance:
    E90s x5 sets to Heavy Single:
    - Heaving Snatch Balance
  • C. Over Head Squat:
    E2MOMx5 sets to Heavy Single:
    - Over Head Squat - weights should go up in EVERY set
  • D. Hand Stand Push Up:
    E2MOM X5:
    - 5 Strict HSPU, build to 5RM
  • E. "CCF BEEP TEST" Special Tester #3:
    Death By:
    - Over Head Squat (34/24kg)
    - Toes To Bar
    - Lateral Burpee
  • After Party: L-Sit:
    3x30s L-Sit
  • A. Drop Snatch:
    EMOM x5 sets to Heavy Single:
    - Drop Snatch
    *Straight into B
  • B. Heaving Snatch Balance:
    E90s x5 sets to Heavy Single:
    - Heaving Snatch Balance
    *Straight into C.
  • C. Over Head Squat:
    E2MOMx5 sets to Heavy Single:
    - Over Head Squat - weights should go up in EVERY set in A-C.
  • D. Hand Stand Push Up:
    E2MOM X5:
    - 5 Strict HSPU, build to 5RM
  • E. CCF BEEP TEST Special Tester #3:
    Death By:
    - Over Head Squat (34/24kg)
    - Toes To Bar
    - Lateral Burpee
  • After Party: L-Sit:
    3x30s L-Sit
  • Add-On. Assault Runner:
    - WU 10min @ EASY Pace
    THEN 5 sets @ 90-95% effort of:
    - 400m with Weight Vest
    - 400m without Vest
    *REST 4min between sets
    [Slowest round is score]

    - Finish with 10min at EASY pace without vest.
  • A. Skin the Cat:
    Technique Thursday:
    - Skin the Cat + Levers (Tucked)
  • B. Lollipop Man:
    In teams of 4-5:
    5min AMRAP:
    - 10 Worm Squats L
    - 10m Carry
    - 10 Worm Squats R
    - 10m Carry
    *2min REST
    5min AMRAP:
    - Partner Wall Balls (2 athletes 1 ball to the same target)
    *2min REST
    5min AMRAP:
    - Assault Bike Cals while Partner Bear Hug D-Ball (50/30kg)
    *2min REST
    5min AMRAP:
    - Med Ball Sit Ups over Plank (2 athletes performing sit up at the same time)
  • After Party: 30 Days of 30 Gymnastic Reps:
    30 Forward Roll to Pistol
  • A. Skin the Cat:
    Technique Thursday:
    - Skin the Cat + Levers (Tucked)
  • B. Lollipop Man:
    In teams of 4-5:
    5min AMRAP:
    - 10 Worm Squats L
    - 10m Carry
    - 10 Worm Squats R
    - 10m Carry
    *2min REST
    5min AMRAP:
    - Partner Wall Balls (2 athletes 1 ball to the same target)
    *2min REST
    5min AMRAP:
    - Assault Bike Cals while Partner Bear Hug D-Ball (50/30kg)
    *2min REST
    5min AMRAP:
    - Med Ball Sit Ups over Plank (2 athletes performing sit up at the same time)
  • After Party: 30 Days of 30 Gymnastic Reps:
    30 Forward Roll to Pistol
  • A1. Bunny Hop:
    6min AMRAP:
    - Hang Power Clean, (52/34kg)
    *every break = 10 Double Hops Over the bar (1 double jump is there and back)

    6min REST to A2
  • A2. Bunny Hop:
    6min AMRAP:
    - Dumbbell Push Press, (22.5/15kg)
    *every break = 5 Burpees Over the Dumbbells
  • After Party: 30 Days of 30 Gymnastic Reps:
    âRe-Gripsâ for as many Rope Climbs as possible (1 re-grip is a foot lock and hand movement)
  • A1. Bunny Hop:
    6min AMRAP:
    - TnG Power Clean @ 75% of BW, every break = 10 Double Hops Over the bar (1 double jump is there and back)

    6min REST to A2
  • A2. Bunny Hop:
    6min AMRAP:
    - DB Push Press, (32/20kg)
    every break = 5 Burpees over DB
  • After Party: 30 Days of 30 Gymnastic Reps:
    30 âRe-Gripsâ for as many Rope Climbs as possible (1 re-grip is a foot lock and hand movement)
  • A. Warm Up Complex:
    EMOM5 @ 40-50% of 1RM Push Press:
    - 1 Muscle Clean
    - 1 Strict Press
    - 1 Push Jerk
    - 1 Split Jerk with 3s in receive
  • B. Power Clean & Split Jerk:
    Build to Heavy:
    - 1 Power Clean + 3 Split Jerks
  • C. Clean Pull:
    5 Sets, build to Heavy from Riser:
    - 1 Pause Clean Pull
    - 2 Clean Pulls
    *rest 90s between sets
  • D1. Bunny Hop 1:
    6min AMRAP:
    - TnG Power Clean @ 75% of BW, every break = 10 Double Hops Over the bar (1 double jump is there and back)

    6min REST to D2
  • D2. Bunny Hop 2:
    6min AMRAP:
    - DB Push Press, (32/20kg)
    every break = 5 Burpees over DB
  • After Party: 30 Days of 30 Gymnastic Reps:
    30 âRe-Gripsâ for as many Rope Climbs as possible (1 re-grip is a foot lock and hand movement)
  • Add-On. Gymnastic Conditioning:
    45min Assault Bike @75-80% effort (same pace all the way through), E5MOM get off and perform:
    - Min 5/15/25/35: 3 Hip to Ring Swings + 3 Muscle Up Transitions + 1-3 Full Muscle Ups
    - Min 10/20/30/40: 10-20m HSW For Speed, if you easily do 10m unbroken go for 20m with a turn around on the hands
  • A. Sumo Deadlift:
    E2MOM x 6 Build to today's Heavy Triple:
    - Sumo Deadlift @ 32X1 Tempo (2s dead stop at floor between reps)
  • B. Long Haul:
    3 Rounds For Time:
    - 20 Dumbbell Step Ups (Choose a load that you can do unbroken - 60/50cm)
    - 20m One Kettle Bell Front Rack Walking Lunges (24/16)
    - 60 Double Unders
    [CAP: 16min]
  • After Party: 30 Days of 30 Gymnastic Reps:
    30 each:
    - Hollow Rocks
    - V-Ups
    - Jackknives
    - Hollow Holds
    *try to do it as one big set without breaks
  • A. Sumo Deadlift:
    E2MOM x 6 Build to today's Heavy Triple:
    - Sumo Deadlift @ 32X1 Tempo (2s dead stop at floor between reps)
  • B. Long Haul:
    3 Rounds For Time:
    - 20 Dumbbell Step Ups (2x22.5/15kg - 60/50cm)
    - 20m One Kettlebell Front Rack Walking Lunges (40/28kg)
    - 120 Double Unders
    [CAP: 16min]
  • After Party: 30 Days of 30 Gymnastic Reps:
    30 each:
    - Hollow Rocks
    - V-Ups
    - Jackknives
    - Hollow Holds
    * try to do it as one big set without breaks
  • A. Sumo Deadlift:
    E2MOM x 6 Build to today's Heavy Triple:
    - Sumo Deadlift @ 32X1 Tempo (2s dead stop at floor between reps)
  • B. Long Haul:
    3 Rounds For Time:
    - 20 Dumbbell Step Ups (2x22.5/15kg - 60/50cm)
    - 20m One Kettlebell Front Rack Walking Lunges (40/28kg)
    - 120 Double Unders
    [CAP: 16min]
  • After Party: 30 Days of 30 Gymnastic Reps:
    30 each:
    - Hollow Rocks
    - V-Ups
    - Jackknives
    - Hollow Holds
    * try to do it as one big set without breaks
  • Add-On. Cardio:
    For Time, 50-40-30-20-10 Cals of:
    - Ski Erg
    - Assault Bike
Today's WOD is modified from one we borrowed from Jacob Heppner, and considering his capacity is world class we can't wait to see what this one does to us..
  • A. "Heppners Jackie-Marathon" - Fitness Version:
    For Time:
    - 1000m Row
    - 50 Thrusters (20/15kg)
    - 30 Toes To Bar
    - 750m Row
    - 40 Thrusters (20/15kg)
    - 20 Pull Ups
    - 500m Row
    - 30 Thrusters (20/15kg)
    - 10 CTB Pull Ups
    [CAP: 22min]
  • After Party: 30 Days of 30 Gymnastic Reps:
    30 Strict Ring Dips for Quality - add weight if easy
Today's WOD is borrowed from Jacob Heppner, and considering his capacity is world class we can't wait to see what this one does to us..
  • A. Heppners Jackie-Marathon:
    For Time:
    - 1000m Row
    - 50 Thrusters (20/15kg)
    - 30 Pull Ups
    - 750m Row, 40 Thrusters (34/24kg)
    - 20 CTB Pull Ups
    - 500m Row
    - 30 Thrusters (43/29kg)
    - 10 Bar Muscle Ups
    [CAP: 22min]
  • After Party: 30 Days of 30 Gymnastic Reps:
    30 Strict Ring Dips for Quality - add weight if easy
  • A. Snatch Warm Up:
    EMOM5 @ 40-50% of 1RM Snatch:
    - 1 Slowmo Snatch Deadlift
    - 1 Muscle Snatch
    - 1 Snatch Drop,
  • B. Snatch Complex:
    E90s x 6 - Build to Heavy:
    - 1 Power Snatch
    - 1 Hang Squat Snatch
    - 1 Squat Snatch,
  • C. Back Squat:
    8x2 @ 80% - rest 60s between sets:
    - Back Squat
  • D. "Heppners Jackie-Marathon":
    For Time:
    - 1000m Row
    - 50 Thrusters (20/15kg)
    - 30 Pull Ups
    - 750m Row
    - 40 Thrusters (34/24kg)
    - 20 CTB Pull Ups
    - 500m Row
    - 30 Thrusters (43/29kg)
    - 10 Bar Muscle Ups
    [CAP: 22min]
  • After Party: 30 Days of 30 Gymnastic Reps:
    30 Strict Ring Dips for Quality - add weight if easy
  • Add-On 1. For Total Working Time:
    E6MOM x5:
    - 1000m Bike Erg
    - 3 Rope Climbs
    * Wear a weigh vest (approx: 9/6kg)
  • Add-On 2. For Time:
    - 100 GHD Sit Ups
    - Every break = 10 Burpees
  • A. Forward Roll Practice:
    Practice Forward Rolls
    * advanced is Hand Stand to Fwd Roll to Pistol
  • B. "Simple man":
    25min AMRAP, in teams of 3-4:
    - 400m TEAM Run
    - 30 Partner Sit Ups
    -20 Partner Burpees
    - 10 Synchronised TEAM Air Squats
  • A. Snatch Warm Up:
    Build to "heavy":
    - 2 Tall Snatch
    - 2 Sotts Press
  • B. High Hang Snatch:
    EMOM7:
    - 1 High Hang Snatch @ 70-80% with 3s in receive
  • C. Back Squat:
    5x3 @ 70% and 32X1-tempo:
    - Back Squat
As per usual our CCF Beach WOD at 08.00-09.00 in Camps Bay is highly recommended for our competition athletes.
  • A. Team Worm Mayhem:
    For Time all movements with a 4 man worm:
    - 10m Walking Lunges
    - 20 Thrusters
    - 10m Walking Lunges
    - 20 Clean & Jerk
    - 10m Walking Lunges
    - 20 Push Press
    - 10m Walking Lunges
    *Lunges must be done on alternating side for every 10m
  • B. Partner Vortex:
    For Time, 20-18-16-14-12-10-8-6-4-2 reps each of:
    - Assault Bike Cals
    - Hang Power Snatch (34/24kg)
    *Partner 1 starts on bike while partner 2 starts with snatches, once both have done 20 of their movement they switch to complete 20 of the other movement etc.
  • A. From CompTrain - Bane, CCF FITNESS VERSION,:
    For Time:
    - 40 Hand Stand Push Ups
    - 20 Burpee Pull Ups
    - 10 Rounds of Macho Man (52/34kg)
    *1 Round Macho Man = 3 Power Clean, 3 Front Squats, 3 Push Jerks
    [CAP: 18min]
  • B. 30 Days of 30 Gymnastic Reps:
    30m Handstand Walk For Quality
  • A. From CompTrain - Bane:
    For Time:
    - 40 Hand Stand Push Ups
    - 20 Ring Muscle Ups
    - 10 Rounds of Macho Man (84/61kg)
    *1 Round Macho Man = 3 Power Clean, 3 Front Squats, 3 Push Jerks
    [CAP: 18min]
  • B. 30 Days of 30 Gymnastic Reps:
    30m Handstand Walk For Quality
  • A. Clean & Jerk:
    15min to Establish Heavy:
    - Clean & Jerk
  • B. From CompTrain - "Bane":
    For Time:
    - 40 Hand Stand Push Ups
    - 20 Ring Muscle Ups
    - 10 Rounds of "Macho Man" (84/61kg)
    *3 Power Clean, 3 Front Squats, 3 Push Jerks
    [CAP: 18min]
  • After Party: Hand Stand Walk:
    30m HSW For Quality
  • Add-On. Mental Visualisation Walk:
    40min to focus your mind of the tasks you have in front you as the competition season of 2019 is around the corner.
  • A. Technique Thursday:
    Kipping Swing on Bar
  • B. Breathe the pressure:
    In a team of 2-3:
    - 100 Double Unders
    - 1500m Ski Erg
    - 200 Double Unders
    - 2500m Assault Bike
    - 200 Double Unders
    - 1500m Row
    - 100 Double Unders
    *can only do reps while Partner Holds Double Kettle Bell in Front Rack (2x24/16kg)
  • After Party: Twisting Toes To Bar:
    30 Twisting Toes To Bar (Both Feet touch outside of hands, that should be in normal position!)
  • A. Technique Thursday:
    Kipping Swing on Bar
  • B. Breathe the pressure:
    In a team of 2-3:
    - 100 Double Unders
    - 1500m Ski Erg
    - 200 Double Unders
    - 2500m Assault Bike
    - 200 Double Unders
    - 1500m Row
    - 100 Double Unders
    *can only do reps while Partner Holds Double Kettle Bell in Front Rack (2x32/24kg)
  • After Party: Twisting Toes To Bar:
    30 Twisting Toes To Bar (Both Feet touch outside of hands, that should be in normal position!)

Warm up: Active Recovery day in the pool today!
  • Active Recovery. Swim:
    4 sets:
    - 50m @ Easy Breathing practice
    - 50m Legs Only*
    - 50m Arms Only
    - 50m @ Easy Breathing practice
    *Use a floating device to support arms/legs where appropriate.

    Finish with a 200m EASY swim.
  • A. Snatch Deadlift:
    Snatch Deadlift, 5x3 @ 3X11 tempo - 90-110% of 1RM Snatch
  • B. Breaking Even:
    15min AMRAP:
    - 5 Over Head Squats (43/29kg)
    - 10 Push Ups
    - 15 Wall Balls (20/14lbs)
  • After Party: 30 Days of 30 Gymnastic Reps:
    30 Alternating Pistols, add load over head for increased skill
  • A. Snatch Pull Complex:
    5 sets, use 90-110% of 1RM Snatch:
    - 1 Snatch Deadlift @ 3X11 tempo
    - 1 Snatch Pause Pull (2s at knee)
    - 1 Snatch Pull
  • B. Breaking Even:
    15min AMRAP:
    - 5 Squat Snatches, (61/43-75/52-84/56-93/61-102/66kg, if finishing 102/66kg continue with the same weight)
    - 10 Ring Dips
    - 15 Wall Balls (20/14lbs)
  • After Party: 30 Days of 30 Gymnastic Reps:
    30 Alternating Pistols, add load over head for increased skill
  • A. Push Press Complex:
    E90s @ 50-60% of 1RM Push Press:
    - 1 Push Press
    - 1 Push Jerk w3s in Receive
  • B. Split Jerk Complex:
    E2MOM x5 - Build to Heavy:
    - 1 Split Jerk with 3s in Receive
    - 1 Split Jerk with no pause
  • C. Back Squat:
    E2MOM x4 @ 50-60% of 1RM:
    - 8 Back Squats
  • D. Snatch Pull Complex:
    5 sets, use 90-110% of 1RM Snatch:
    - 1 Snatch Deadlift @ 3X11 tempo
    - 1 Snatch Pause Pull (2s at knee)
    - 1 Snatch Pull
  • E. "Break Even":
    15min AMRAP:
    - 5 Squat Snatches, (61/43-75/52-84/56-93/61-102/66kg, if finishing 102/66kg continue with the same weight)
    - 10 Ring Dips
    - 15 Wall Balls (20/14lbs)
  • After Party: 30 Days of 30 Gymnastic Reps:
    30 Alternating Pistols, add load over head for increased skill
  • Add-On. Hike:
    Spend +60min in moderate terrain at an easy pace.