Feature Image – Box “Skottlebraai” this Saturday from 10:00 – 12:00…bring BACON, eggs, BACON, mushrooms, BACON, tomato’s, BACON, boerewors and BACON!!!!! Urban Espress Coffee on Sale (R25 – single/R30 Double).
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Foam Roll/Trigger/Warm-up/Mobilise/Activate
RX WOD
1) CrossFit Algoa’s October Challenge
RX
Max Unbroken Pull-ups
Score = Unbroken Reps
Athletes must keep moving!
then…
2) Complete the following FT:
5-4-3-2-1 Hang Clean (Squat) (120kg/84kg or 75% 1RM)
100m-100m-100m-100m-100m Run
TC = 8 min
Score = Time/TC plus 1 sec/rep missed
then…
2) OHS 3-3-3-3-3 (count sets >75% 1RM)
Score = Load
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!
LITE WOD
1) CrossFit Algoa’s October Challenge
INTERMEDIATE
Max Unbroken Pull-ups (black band)
BEGINNER
Max Unbroken Ring Rows
Men – bottom of ring in line with belly button; toes 1 m in front of rings
Women – top of ring in line with lowest part of collar bone; toes 50 cm in front of rings
Score = Unbroken Reps
Athletes must keep moving!
then…
2) Scaling
Intermediate Option
Complete the following FT:
5-4-3-2-1 Hang Clean (Squat) (100kg/70kg or 75% 1RM)
100m-100m-100m-100m-100m Run
TC = 8 min
Score = Time/TC plus 1 sec/rep missed
Intermediate Option
Complete the following FT:
5-4-3-2-1 Hang Power Clean, Front Squat (50kg/30kg or 75% 1RM HPC)
100m-100m-100m-100m-100m Run
TC = 8 min
Score = Time/TC plus 1 sec/rep missed
then…
2) OHS 3-3-3-3-3 (count sets >75% 1RM)
Score = Load
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
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