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Crossfit WOD

Saturday: The Pig Throwdown....

15th January 2019

This Saturday is our fundraiser for Jordan as we celebrate his qualification for The Fittest in Cape Town with the first ever 'PIG Throwdown'. Jordan has written 3 workouts with 3 levels for all CFTSV members to come down and have a crack at. There will be a base level, an intermediate level and an advanced level. The most important thing to remember is that the morning is 100% about participation. This is an opportunity to have some fun and test yourself with 3 short and spicy workouts. To be involved jump online and sign in to one of the Saturday classes (beginner, intermediate or advanced). We would like to be able to lock down heats Friday arvo so the sooner you can sign in to one of those options the better. Workout 1 has been listed below in each category. Read through carefully to decide what level will best suit your ability. If you are still unsure come and see one of the coaches and we will steer you in the right direction. Workout 2 will be released tomorrow and Workout 3 on Thursday.

Some fruit and a late breakfast will be supplied and all we ask is that you pay $20 at the front desk to go towards Jordan's trip. We thank you once again for your amazing support and look forward to seeing you on Saturday!

WORKOUT 1

Beginner

3 rounds of:

2 mins 30 on - 30 seconds off -

9 Shuttle runs
6 Renegade row burpees 15 / 10 kg
3 DB front squats 15 / 10 kg
Max single skips

Intermediate

3 rounds of:

2 min 30 on - 30 seconds off -

9 Shuttle runs
6 Devil press 15 / 10 kg
3 DB front squats 15 / 10 kg
Max Double unders

Advanced

3 rounds of:

2 mins 30 on - 30 seconds off -

9 Shuttle runs
6 Devil press 22.5 / 15 kg
3 DB front squats 22.5 / 15 kg
Max Double unders

* Score in this workout is total Double unders across 3 rounds

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