Featured Image – A determined CrossFit Algoa and AFL athlete, Eva Thornton, before taking on the PC event at the 2018 Reebok CrossFit Games! Eva went on to win her age group of 50-54 yrs. (Image courtesy of CrossFit, Inc)

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

RX WOD

1) Ring Muscle-up Drills:
a) Hips to Rings 5-5-5
b) Lunge Jump (or RR) to Dip Support 3-3-3
c) Lunge Jump (or RR) to Dip Support, Jump to Top Hold 3-3-3-3-3

Score = Quality

then…

2) CrossFit HQ WOD – 180812

For time:
100-m walking lunge
100 push-ups
100 medicine-ball cleans
100 pull-ups
100-m walking lunge

Men: 20-lb. (9.1kg) ball
Women: 14-lb. (6.3kg) ball

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1) Ring Muscle-up Drills:
a) Hips to Rings 5-5-5
b) Lunge Jump (or RR) to Dip Support 3-3-3
c) Lunge Jump (or RR) to Dip Support, Jump to Top Hold 3-3-3-3-3

Score = Quality

then…

2) CrossFit Algoa’s LITE VARIANT of CrossFit HQ’s WOD – 180812

Scaling
This chipper contains a large chunk of each movement. Reduce the reps to a manageable level.

Intermediate Option
For time:
75-m walking lunge
75 push-ups
75 medicine-ball cleans
75 pull-ups
75-m walking lunge

Men: 20-lb. (9.1kg) ball
Women: 14-lb. (6.3kg) ball

Beginner Option
For time:
50-m walking lunge
50 knee push-ups
50 medicine-ball cleans
50 ring rows
50-m walking lunge

Men: 20-lb. (9.1kg) ball
Women: 14-lb. (6.3kg) ball

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 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