Featured Image – Alwyn and Eva on our NECC 2017 Team final… taking a stroll with some “heavyish” Sandbags!

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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) NECC 2017 – RX Team Event 5 & 6 (To make easier for class pair up!)

Complete the following FT:
9-15-21 BB thruster – worm orientation (70kg/45kg)
9-15-21 Synchro burpees (BB Facing)
80m HS walk (order M1, M2, F1, F2) (10 lengths – 1 rep = 2m)

TC = 7 min (EXTENDED 10 min)

Score = Time/TC plus 1 sec/rep missed

…Straight into…

M1/F1 Complete the following FT:
6-4-2 Low Muscle-up (any)
6-4-2 Snatch (squat) (1 for 1) (70kg/45kg)
24 m Synchro Walking Lunge (sandbag) (60kg/40kg) (3 lengths of 8 m…1 rep = 2 min)

TC = 6 min (EXTENDED 10 min)

Score = Time/TC plus 1 sec/rep missed

Then…

M2/F2 Complete the following FT:
6-4-2 Low Muscle-up (any)
6-4-2 Snatch (1 for 1) (70kg/45kg)
24 m Synchro Walking Lunge (sandbag) (60kg/40kg) (3 lengths of 8 m…1 rep = 2 min)

TC = 6 min (EXTENDED 10 min)

Score = Time/Tc plus 1 sec/rep missed

NB – Low M-up – the bottom of the rings are set to your nose…teams set to the tallest person

then…

2) 4 RFT of:
30 sec L-sit (accumulated time)
30 sec HS Hold – Freestanding, allowed to HS Walk (accumulated time)

Score = Time to accumulate 4 min of holding

EXTRAS WOD

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

LITE WOD

1) NECC 2017 – SCALED Team Event 5 & 6 (To make easier for class pair up!)

Complete the following FT:
9-15-21 BB thruster – worm orientation (45kg/30kg)
9-15-21 Synchro burpees
80m Wheelbarrow walk (order M1, M2, F1, F2) (10 lengths – 1 rep = 2m)

7 min cap (EXTENDED 10 min)

Score = Time/TC plus 1 sec/rep missed

…Straight into…

M1/F1 Complete the following FT:
6-4-2 Horizontal Ring Rows (kipping) – vertical Straps (Feet on Box 61cm/51cm)
6-4-2 Snatch (power snatch, OHS allowed) (1 for 1) (45kg/30kg)
24 m Synchro Walking Lunge (sandbag) (40kg/30kg) (3 lengths of 8 m…1 rep = 2 min)

TC = 6 min (EXTENDED 10 min)

Score = Time/TC plus 1 sec/rep missed

Then…

M1/F1 Complete the following FT:
6-4-2 Horizontal Ring Rows (kipping) – vertical Straps (Feet on Box 61cm/51cm)
6-4-2 Snatch (power snatch, OHS allowed) (1 for 1) (45kg/30kg)
24 m Synchro Walking Lunge (sandbag) (40kg/30kg) (3 lengths of 8 m…1 rep = 2 min)

TC = 6 min (EXTENDED 10 min)

Score = Time/TC plus 1 sec/rep missed

then…

2) 4 RFT of:
30 sec Tuck-sit (accumulated time)
30 sec HS Hold – at wall, reverse walk (accumulated time)

Score = Time to accumulate 4 min of holding

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