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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 and LITE WOD’S

1) CrossFit HQ WOD – 180115

For time:
10 muscle-ups
25 thrusters
1,000-meter row (Sub – 100 SDHP 20kg/13kg)
25 thrusters
10 muscle-ups

Men: 75 lb. (34kg)
Women: 55 lb. (25kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Scaling:
If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.

Intermediate Option
For time:
10 assisted muscle-ups
25 thrusters
1,000-meter row (Sub – 100 SDHP 20kg/13kg)
25 thrusters
10 assisted muscle-ups

Men: 75 lb. (34kg)
Women: 55 lb. (25kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
For time:
10 ring rows
10 jumping dips
25 thrusters
750-meter row (Sub – 75 SDHP 16kg/10kg)
25 thrusters
10 jumping dips
10 ring rows

Men: 45 lb. (20kg)
Women: 35 lb. (15kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) In Teams of 6 AMRAP 10 – Tyre Flips (270kg/180kg) – back and forth (LITE – 180kg/90kg)

Rules:
Athletes rotate on every flip
If you are not able to flip, complete 2 burpees as a penalty

RX – Flip alone (270kg/180kg)
LITE – 2 flip Rx loading
Scaled – (Flip alone 180kg/90kg)

Score = Total Reps per Team

EXTRAS WOD

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

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