Feature Image – Repost from @CrossFitGames… Hot off the press The Rough ‘n’ Raw extended cut (extra 36 min) of The Redeemed and The Dominant is up now exclusively in the @CrossFit Journal!

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

RX WOD

1) Teams of M/M or F/F or M/F – Team Series Event 6 (https://games.crossfit.com/workouts/teamseries/2018)

2 rounds for time of:
50-cal. row OR CFA Sub (50 SDHP 20kg/13kg)
25 handstand push-ups

Time cap: 20 minutes
Tiebreak: None

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 16 Mixed Tabata Rnds of the following (8 min):
1st 20 sec: Pull-ups
2nd 20 sec: Box Jump Overs (61cm/51cm)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Teams of M/M or F/F or M/F – Team Series Event 6 (https://games.crossfit.com/workouts/teamseries/2018)

Scaled Option
2 rounds for time of:
50-cal. row OR CFA Sub (50 SDHP 16kg/10kg)
25 hand-release push-ups

Modify further to knee push-ups if the set of 25 will take you more than 5 sets.

Time cap: 20 minutes
Tiebreak: None

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 16 Mixed Tabata Rnds of the following (8 min):
1st 20 sec: Pull-ups (assisted)
2nd 20 sec: BB Jump Overs

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