Featured Image – Deane and Anje of our CrossFit Algoa RX Team at the 2017 Nutritech East Cape Champs, on today’s WOD…”GET UP!”

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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Strict HSPU E2ndMon2ndM for 10 min (5 Rnds) – Rep Max (RM)

Score = Total Reps

then…

2) NECC 2017 TEAM RX Event 5 (Get Up!)

Complete the following FT –

Each M/F Pair completes a round before the next M/F pair completes the next round:
21-15-9-6-3 Synchro TGU standups (24kg/16kg) (i.e. only standup – return anyhow)
21-15-9-6-3 Bar Muscle-ups

TC = 18 min (EXTENDED TC 12 min each pair – 24 min total)

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) Piked Push-ups E2ndMon2ndM for 10 min (5 Rnds) – Rep Max (RM)

Score = Total Reps

then…

2) NECC 2017 TEAM SCALED Event 5 (Get Up!)

Complete the following FT –
Each M/F Pair completes a round before the next M/F pair completes the next round:
21-15-9-6-3 Synchro TGU standups (16kg/10kg) (i.e. only standup – return anyhow)
42-30-18-12-6 Seated parrallette Dips (38 cm from top of parallette bar to floor)

TC = 18 min (EXTENDED TC 12 min each pair – 24 min total)

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