Featured Image – We will be having a Beach WOD for this Saturday’s class…meet at 9:00 am in front of the Summerstrand Life Saving clubhouse. Bring bacon, egg’s etc for a brunch skottlebraai afterwards! In picture a Beach WOD from last year!

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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) Practice Kipping Handstand Push-ups

Score = For Quality

then…

2) CrossFit HQ WOD – 180410

50-40-30-20-10 reps for time of:
Wall-ball shots
Row (calories) or Sub SDHP (20kg/13kg)
GHD sit-ups

Men: 20-lb. (9.1kg) ball to a 10-ft. target
Women: 14-lb. (6.3kg) ball to a 9-ft. target

TC = 20 min

Score = Time/TC plus 1 sec/repm missed

EXTRAS

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

LITE WOD

1) Practice the appropriate Kipping Handstand Push-up drills

Score = For Quality

then…

2) CrossFit HQ WOD – 180410

Scaling
This triplet offers a high volume of each movement, with a descending rep scheme that should allow you to maintain intensity as you progress. Newer athletes should reduce the total volume and avoid the GHD.

Intermediate Option
40-30-20-10 reps for time of:
Wall-ball shots
Row (calories) or Sub SDHP (20kg/13kg)
Sit-ups

Men: 20-lb. (9.1kg) ball to a 10-ft. target
Women: 14-lb. (6.3kg) ball to a 9-ft. target

and…

Beginner Option
30-20-10 reps for time of:
Wall-ball shots
Row (calories) or Sub SDHP (16kg/10kg)
Sit-ups

Men: 10-lb. (6.3kg) ball to a 10-ft. target
Women: 6-lb. (4.5kg) ball to a 9-ft. target

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@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