Featured Image – Midday Class in their Optimal Recovery Positions (ORP’s), after yesterday’s tough WOD!
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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) CrossFit Algoa’s WOUNDED ANIMAL 3…
Complete the following FT (T2,3):
40 Strict HSPU
60 Kipping HSPU
…But EMOM complete 7.62 m HS Walk (starting at 0 min)
TC = 10 min
Score = Time/TC plus 1 sec/rep missed
then…
2) Complete 2 Rnds of the following couplet FT:
20 Unbroken TNG Clean and Jerk (50kg/32kg)
100 Unbroken DU
NB – if you stop to rest or trip up then complete 5 BBF Burpees before continuing
TC = 7 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) CrossFit Algoa’s WOUNDED ANIMAL 3…
Complete the following FT (T2,3):
40 Piked Push-ups (61cm/floor)
60 Piked Push-ups (floor/kneeling)
…But EMOM complete 2 Wall Walks or scale to a 7.62 m Bear Walk (starting at 0 min)
TC = 10 min
Score = Time/TC plus 1 sec/rep missed
then…
2) Complete the following couplet FT:
20 Unbroken TNG Clean and Jerk (32kg/20kg)
100 Unbroken SU
NB – if you stop to rest or trip up then complete 5 Burpees before continuing
TC = 7 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
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