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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) Complete the Benchmark WOD “Grace” – 30 Clean (any) and Jerks (any) (61kg/43kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Rest 5 min

2) Complete the Benchmark WOD “Isabel” – 30 Snatches (squat) (61kg/43kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

(Compare to 180613 and 160403)

then…

3) For those who finish early….Rest 5 min and complete the following EMOM.

EMOM 10 – 2 TNG Power Snatch, 2 TNG Snatch (55%-60% of 1 RM Snatch)
NB – you can drop the load between the last power snatch and the 1st snatch

Score = Load

EXTRAS

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

LITE WOD

Scaling:
Grace and Isabel are 2 of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option
1) Complete the Benchmark WOD “Grace” – 30 Clean (any) and Jerks (any) (52kg/34kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Rest 5 min

2) Complete the Benchmark WOD “Isabel” – 30 Snatches (squat) (52kg/34kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

(Compare to 180613 and 160403)

Beginner Option
1) Complete the Benchmark WOD “Grace” – 30 Clean (any) and Jerks (any) (34kg/20kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Rest 5 min

2) Complete the Benchmark WOD “Isabel” – 30 Snatches (squat) (34kg/20kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

(Compare to 180613 and 160403)

then…

3) For those who finish early….Rest 5 min and complete the following EMOM.

EMOM 10 – 2 TNG Power Snatch, 2 TNG Snatch (55%-60% of 1 RM Snatch)
NB – you can drop the load between the last power snatch and the 1st snatch

Score = Load

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/. Focus on your relative lifting weakness first!

Cool-down/Trigger Ball/Foam Roll/Stretch