Featured Image – Coach Eva assisting Coach Deane with some hand maintenance! Hand maintenance is NB when you rely on your grip daily for training and activities of daily living! The goal is to keep the skin thin, smooth and pliable. Removing excess skin is key to ensuring that you do not get “rips” and “blisters”, and maintain healthy hands! Also keep the skin pliable and strong by keeping it well hydrated with a good hand cream! Wearing hand protection (gymnastics grips) during workouts goes a long way in maintaining healthy hands! Come talk to the coaches for some more specific advice!

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1)
a) Practice kipping T2B

Score = For Quality

b) Kipping T2B 3 x RM
Rest precisely 90 sec between Rounds!

Score = Total Reps

then…

2) Complete 5 Rounds for Time of:
400 Run
3 Rope Climbs (legless) 4.1m

TC = 16 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1)
a) Practice kipping T2B/Hanging Knee Raises

Score = For Quality

b) Kipping Hanging Knee Raises 3 x RM
Rest precisely 90 sec between Rounds!

Score = Total Reps

then…

2) Complete 5 Rounds for Time of:
400 Run
9 Rope Pulls (Lying to standing)

TC = 16 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch