Feature Image – RX Women Podium from the Endurade East Cape Champs – 1 (20) Emma Olley, 2 (22) Tash Nel, 3 (23) Elena Lourens
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Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

1) Events 1 and 2 from the Team Event at the Endurade East Cape Champs (http://eastcapechamps.co.za/2018-workouts/)

PS – if alone Complete 4 Rounds of the below Event 2 FT but after each round complete a 340m Row! TC 20 min

RX – Event 1 and 2 (Sweat Swimming – Endurade on Tap)

Event 1 – Row 5.5 km for time
Each team member rows 500 m. Order is M1/F1/M2/F2.

While 1 athlete Rows, the other 3 athletes complete …

Event 2…

6 Rnds FT of:
16 x 9m (144m) Combo Sled Pull (Rope) and Sled Push (32kg)
270 m Synchro Run (30 x 9m) (M/M/F OR F/F/M)

TC = 20 min

Event 1 – Score = Time or Time plus 1 sec/10 m missed

Event 2 – Score = Time or Time plus 1 sec/rep missed
*Every 9 m length completed is a rep (i.e. 38 reps per Rnd)

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Events 1 and 2 from the Team Event at the Endurade East Cape Champs (http://eastcapechamps.co.za/2018-workouts/)

INT – Event 1 and 2 (Sweat Swimming – Endurade on Tap)

Event 1 – Row 5 km for time
Each team member rows 500 m. Order is M1/F1/M2/F2.

While 1 athlete Rows, the other 3 athletes complete …

Event 2…

6 Rnds FT of:
16 x 9m (144m) Combo Sled Pull (Rope) and Sled Push (32kg)
270 m Synchro Run (30 x 9m) (M/M/F OR F/F/M)

TC = 20 min

Event 1 – Score = Time or Time plus 1 sec/10 m missed

Event 2 – Score = Time or Time plus 1 sec/rep missed
*Every 9 m length completed is a rep (i.e. 38 reps per Rnd)

SCALED – Event 1 and 2 (Sweat Swimming – Endurade on Tap)

Event 1 – Row 4 km for time
Each team member rows 500 m. Order is M1/F1/M2/F2.

While 1 athlete Rows, the other 3 athletes complete …

Event 2…

6 Rnds FT of:
16 x 9m (144m) Combo Sled Pull (Rope) and Sled Push (32kg)
270 m Synchro Run (30 x 9m) (M/M/F OR F/F/M)

TC = 20 min

Event 1 – Score = Time or Time plus 1 sec/10 m missed

Event 2 – Score = Time or Time plus 1 sec/rep missed
*Every 9 m length completed is a rep (i.e. 38 reps per Rnd)

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