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

Reminder – there will only be 1 class today at 9:00. There will be Open Box from 10:30-12:00 after the class!

RX’ED WOD

1) Teams of M/M or F/F or M/F – Team Series Event 1 (https://games.crossfit.com/workouts/teamseries/2018)

Complete as many reps as possible in 7 minutes of:
Bar-facing burpees

Score = Total Reps

then…

2) With a partner complete 3 Rnds of the following FT:
800 m Wall Ball OH Run (10kg/6.3kg – share as need be)
20 m Synchro HS Walk
50 Double Unders (each)

Rules –
1) On OH WB Run…WB must be above head the whole time for partners to run…
if you drop the WB or if the WB touches the ground while on the run you complete 7 Synchro Burpees.
2) Synchro HS Walk, Start together – 1st to finish must wait for 2nd to finish before moving on. 1 Athlete can assist by doing a max of 12 m of the other athletes HS walk
3) DU – start at same time, wait for last athlete

TC = 21 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) Team Series Event 1

Complete as many reps as possible in 7 minutes of:
Bar-facing burpees

Scaling
All athletes can complete this workout as prescribed. Newer athletes can complete the scaled version, which allows for stepping down and up from the floor, as well as stepping instead of jumping over the barbell each rep.

then…

2) With a partner complete 3 Rnds of the following FT:
800 m Wall Ball OH Run (6.3kg/4.5kg – share as need be)
6 Synchro Wall Walks
50 Single Unders (each)

Rules –
1) On OH WB Run…WB must be above head the whole time for partners to run…
if you drop the WB or if the WB touches the ground while on the run you complete 7 Synchro Burpees.
2) Synchro Wall Walk, Start each rep together – 1st to finish must wait for 2nd to finish before moving on to 2nd rep. 1 Athlete can assist by doing a max of 1 extra wall walk
3) SU – start at same time, wait for last athlete

TC = 21 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