Featured Image – Eva Thornton, our very own Fittest Women (50-54 yrs) on Earth, on the Rope and Yoke Event at the 2018 Reebok CrossFit Games!! (Image courtesy of CrossFit, Inc.)

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

1) Snatch (squat) the following for time:
20 (20kg/15kg)
15 (30kg/20kg or 25% 1RM)
10 (40kg/30kg or 32% 1RM)
8 (60kg/40kg or 48% 1RM)
6 (80kg/52kg or 65% 1RM)
4 (100kg/65kg or 80% 1RM)
2 (110kg/72kg or 90% 1RM)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) In Groups of 5, AMRAP the following 20 min (4 Rnds):
Min 1 – DB Box Step Overs (61cm/51cm at 30kgx2/20kgx2)
Min 2 – KB Swings (24kg/16kg)
Min 3 – T2B
Min 4 – Push Press (40kg/25kg)
Min 5 – Sandbag Lunges (belly hold) (60kg/40kg)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Snatch (squat) the following for time:
20 (20kg/15kg)
15 (25% 1RM)
10 (32% 1RM)
8 (48% 1RM)
6 (65% 1RM)
4 (80% 1RM)
2 (90% 1RM)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) In Groups of 5, AMRAP the following 20 min (4 Rnds):
Min 1 – DB Box Step Overs (61cm/51cm at 20kgx2/10kgx2)
Min 2 – KB Swings (16kg/12kg)
Min 3 – HKR
Min 4 – Push Press (25kg/15kg)
Min 5 – Sandbag Lunges (belly hold) (40kg/30kg)

Score = Total Reps

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 as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch