Featured Image – Please support Dave and Eva get to the CrossFit Games and compete in the “Climb the Mountain” Challenge! There is both an online and physical version! For more details please see https://crossfitalgoa.com/climb-the-mountain-comp/ for more details and enter at https://events.itensityonline.com

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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) Bar Muscle-up Drills:
a) Feet on the wall – Hips to bar drill
b) Feet on the wall – Bar Muscle-up drill
c) Bar Muscle-up

Score = C only – RM of a single set of Bar M-ups completed

then…

2) CrossFit HQ WOD 180524/151228

3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

Men: 55-lb. (25kg) dumbbell (due to equipment Class Rx is 30kg)
Women: 40-lb. (18kg) dumbbell (due to equipment Class Rx is 20kg)

TC = 14 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) Bar Muscle-up Drills:
a) Feet on the wall – Hips to bar drill (Banded)
b) Feet on the wall – Bar Muscle-up drill (Banded)
c) Jumping Bar Muscle-up

NB – Further scaling – Hips to bar Ring Rows and Ring Rows

Score = For Quality

then…

2) Scaling
This couplet pairs a light weightlifting movement that demands a high level of flexibility with a high-skill gymnastics movement. Use a dumbbell that allows you to maintain sound mechanics while at the end range of your flexibility.

Intermediate Option
3 rounds for time of:
10 dumbbell hang squat snatches, left arm
3 bar muscle-ups
10 dumbbell hang squat snatches, right arm
3 bar muscle-ups

Men: 45-lb. (20kg) dumbbell
Women: 30-lb. (14kg) dumbbell

Beginner Option
3 rounds for time of:
10 dumbbell overhead squats, left arm
5 ring rows
10 dumbbell overhead squats, right arm
5 ring rows

Men: 20-lb. (9kg) dumbbell
Women: 15-lb. (6.8kg) dumbbell

TC = 14 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 women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch