Feature Image – A full class @CrossFitAlgoa drilling Turkish Get-up’s!

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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 8 (https://games.crossfit.com/workouts/teamseries/2018)

For time:
30 synchro toes-to-bars
40 synchro single-arm dumbbell snatches
50 synchro dumbbell box step-overs
40 synchro single-arm dumbbell snatches
30 synchro toes-to-bars

M 50-lb. (22.5kg) dumbbells, 24-in. (61cm) box
F 35-lb. (15kg) dumbbells, 20-in. (51cm) box

Time cap: 15 minutes
Tiebreak: None

Score = Time/TC plus 1 sec/rep missed

then…

2) Run 3 km FT

Score = Time

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 3 (https://games.crossfit.com/workouts/teamseries/2018)

Scaled
For time:
30 synchro hanging knee-raises
40 synchro single-arm dumbbell snatches
50 synchro dumbbell box step-overs
40 synchro single-arm dumbbell snatches
30 synchro hanging knee-raises

M 35-lb. (15kg) dumbbells, 20-in. (51cm) box
F 20-lb. (10kg) dumbbells, 20-in. (51cm) box

Time cap: 15 minutes
Tiebreak: None

Score = Time/TC plus 1 sec/rep missed

then…

2) Run 2 km FT

Score = Time

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