Featured Image – Mariza and Marco, while Marco apprehensively awaits for his turn on Open Workout 18.2!! A big congratulations to everyone who completed Open Workout 18.2 and 18.2a!

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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) AMRAP the following for 12 min (4 Rnds):
Min 1 – Shuttle Run (7.5m/length)
Min 2 – Pull-up’s
Min 3 – HSPU’s

Score = Total Reps
NB 1 x 7.5m = 1 rep

Then…

2) CrossFit HQ WOD – 180227

For time:
Row 2,000 meters Or Sub 200 SDHP (20kg/13kg)
100 wall-ball shots
20 muscle-ups

Men: 20-lb. (9.1kg) ball
Women: 14-lb. (6.3kg) ball

TC = 20 min

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) AMRAP the following for 12 min (4 Rnds):
Min 1 – Shuttle Run (7.5m/length)
Min 2 – Pull-up’s (assisted)
Min 3 – Piked Push-ups (Intermediate – elastic Jacket HSPU)

Score = Total Reps
NB 1 x 7.5m = 1 rep

Then…

2) CrossFit HQ WOD – 180227

Scaling
Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.

Intermediate Option
For time:
Row 2,000 meters Or Sub 200 SDHP (16kg/10kg)
75 wall-ball shots
10 muscle-ups

Men: 14-lb. (6.3kg) ball
Women: 10-lb. (4.5kg) ball

Beginner Option
For time:
Row 1,500 meters Or Sub 150 SDHP (16kg/10kg)
50 wall-ball shots
20 ring rows

Men: 10-lb. (4.5kg) ball
Women: 6-lb. (3kg) ball

TC = 20 min

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