Featured Image – Bob demonstrating some great positioning in the Handstand Pushup on Open Workout 18.4!
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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)
a) Practice Kipping Pull-ups
Score = For Quality
b) C2B Pull-ups – RM-RM-RM
Score = Total Reps
then…
2) AOQ 2017 – Workout 4 (https://games.crossfit.com/workouts/onlinequalifiers/2017/4)
2 rounds for time:
10 Deadlifts, (143kg/115kg)
20 Deficit Handstand Push-ups, (11.43cm/7.62cm) deficit
30 Front Squats, (43kg/29kg)
TC = 14 min
Score = Time
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!
LITE WOD
1)
a) Practice Assisted Kipping Pull-ups
Score = For Quality
b) Pull-ups (assisted) – RM-RM-RM
Score = Total Reps
then…
2) AOQ 2017 – Workout 4 (https://games.crossfit.com/workouts/onlinequalifiers/2017/4)
2 rounds for time:
10 Deadlifts (80kg/55kg)
20 Piked Push-ups – floor (4.5cm/3cm)
30 Front Squats (30kg/20kg)
TC = 14 min
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@algoacrossfit.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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