Featured Image – Yesterday’s Public Holiday WOD class…awesome work ladies and gents!!
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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) Complete the following for max loading:
EMOM 5 – 5 Power Cleans
EMOM 5 – 3 Power Cleans
EMOM 5 – 1 Power Clean
Score = Load (Sum of max load achieved for 5, 3 and 1 i.e. 100kg + 110kg + 125kg = 335kg)
then…
2) CrossFit Team Series – Event 4 (https://games.crossfit.com/workouts/teamseries/2017)
Rx’d Workout (In Teams of 2)
For time:
100-cal. row, switch as needed (Class Sub 100 SDHP – 20kg/13kg)
100 toes-to-bars, total
Time cap: None
Tiebreak: None
Score = Time
EXTRAS WOD
Chat to our coaches about completing extras from Tier 1 of our competitors program!
LITE WOD
1) Complete the following for max loading:
EMOM 5 – 5 Power Cleans
EMOM 5 – 3 Power Cleans
EMOM 5 – 1 Power Clean
Score = Load (Sum of max load achieved for 5, 3 and 1)
then…
2) CrossFit Team Series – Event 4 (https://games.crossfit.com/workouts/teamseries/2017)
Scaled Workout (In Teams of 2)
For time:
100-cal. row, switch as needed (Class Sub 100 SDHP – 16kg/10kg)
100 hanging knee raises, total
Time cap: None
Tiebreak: None
Score = Time
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
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