Featured Image – If only we could all look like these “Dottir’s” after finishing Open Workout 18.5!! Image courtesy of CrossFit, Inc.

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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) EMOM 12:
Odd Min – Strict Weighted C2B Pull-ups RM
Even Min – Strict Deficit HSPU RM

NB – choose a weight or deficit where you can at least achieve 5 reps each set

Score = Max Load (in kg above BW) Plus Deficit in cm, of best on each for 5 or more reps
If no extra load or deficit – score is 3 for BW on both, 2 for BW on only 1, and 1 for assisted with bands (note scaling used)

then…

2) Complete 10 Rnds of:
Row 14/12 cal Or SUB SDHP (20kg/13kg)
9 C2B Pull-ups
6 Burpee Box Jump Overs (76cm/61cm)

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) EMOM 12:
Odd Min – Strict Pull-ups (assisted) RM
Even Min – Piked Push-ups (61cm/floor) RM

NB – choose a weight or deficit where you can at least achieve 5 reps each set

Score = If no extra load or deficit – score is 3 for BW on both, 2 for BW on only 1, and 1 for assisted with bands (note scaling used)

then…

2) Complete 10 Rnds of:
Row 12/10 cal Or SUB SDHP (16kg/10kg)
9 Pull-ups (assisted)
6 BB Facing Burpees

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