Featured Image – Tia-Clair Toomey, 2x’s Fittest Women on Earth, on the Choas 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) Complete 5 Rnds of the following FT:
9 Burpee Muscle-ups
15 Hang Power Cleans (80kg/55kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 5 Rounds for Time of:
4 (2e) Turkish Get-ups (32kg/24kg)
6 KB Hang Snatches Left (32kg/24kg)
6 KB Hang Snatches Right (32kg/24kg)
6 KB OH Walking lunges Left (32kg/24kg)
6 KB OH Walking lunges Right (32kg/24kg)

TC = 9 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) Complete 5 Rnds of the following FT:
9 Burpee Jumping Pull-ups
15 Hang Power Cleans (60kg/35kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 5 Rounds for Time of:
4 (2e) Turkish Get-ups (20kg/12kg)
6 KB/DB Hang Snatches Left (20kg/12kg)
6 KB/DB Hang Snatches Right (20kg/12kg)
6 KB/DB OH Walking lunges Left (20kg/12kg)
6 KB/DB OH Walking lunges Right (20kg/12kg)

TC = 9 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