Featured Image – NB Last Chance to book for the Christmas Party/Year End Function….please do so by 12:00 today! All the details were emailed to you again last night…HOHOHOHO!!!

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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

Summer Challenge Tests 4 and 5 were last completed on Friday 3 Nov 17. Ensure that you re-test with exactly the same weights & workloads!

1) Test 5 – Max L-sit (Max time accumulated in 2 min)
(17cm or less between hand height and heel height)

Scaling 1 – Tuck Sit FT

Scaling 2 – See LITE

TC = 3 min

Score = Time of Max Hold

 

then…

 

2) Test 6 – Open Workout 12.3 (https://games.crossfit.com/workouts/open/2012#workoutsTab3)

Includes Masters up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 61cm/51cm box
12 Push press, 115/75 pound (52kg/34kg)
9 Toes-to-bar

Score = Reps

 

EXTRAS WOD

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

 

LITE WOD

Summer Challenge Tests 4 and 5 were last completed on Friday 3 Nov 17. Ensure that you re-test with exactly the same weights & workloads!

1) Test 5 – Max L-sit (Max time accumulated in 2 min)
(17cm or less between hand height and heel height)

Scaling 1 – Tuck Sit FT

Scaling 2 – Front Bridge (max hold)

TC = 3 min

Score = Time of Max Hold

 

then…

 

2) Test 6 Open Workout 12.3 (https://games.crossfit.com/workouts/open/2012#workoutsTab3)

Scaled Version 1…
Complete as many rounds and reps as possible in 18 minutes of:
15 Step-ups, 61cm/51cm box
12 Push press, 95/55 pound (34kg/25kg)
9 Hanging Knee Raises

Score = Reps

 

TRANSFORMATION CHALLENGE…
If you missed Re-Testing on Tests 1/2/3 you must complete 1-2 of these today! (See Mon – Wed)

 

1) Front Squats 3-3-3-3-3 (count sets >75% 1RM)

Score = Max Load

 

then…

 

2) Accumulate as much Tuck Sit hold time as possible in 2 minutes.
(17cm or less between hand height and heel height)

Scaling 1 – Tuck Sit FT
Scaling 2 – Front Bridge (max hold)

TC = 3 min

Score = Time of Max Hold

 

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/.

NB – Focus on your weaknesses first!

Cool-down/Trigger Ball/Foam Roll/Stretch