Featured Image – Designated “Braai Master’s”, Slade and Sam working their magic on the “Skottlebraai’s” this past weekend!

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

RX WOD

1) Complete 3 RFT of:
100 DU
10 Power Snatch (75kg/52kg)
20 m HS Walk

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 5 Rnds (10 min) of the following For Max Hold Times:
30 sec to accumulate max time L-Sit on Rings
30 sec Rest/Transition
30 sec to accumulate max time Tuck Front Lever (flat back)
30 sec Rest/Transition

Score = Total Hold Time

EXTRAS

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

LITE WOD

1) Intermediate Option
Complete 3 RFT of:
70 DU
10 Power Snatch (60kg/43kg)
12 m HS Walk

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
Complete 3 RFT of:
100 SU
10 Power Snatch (40kg/25kg)
5 Wall Walks (further scaling – 30 m Bear Walk)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Intermediate Option

Complete 5 Rnds of the following For Max Hold Times:
30 sec to accumulate max time Tuck-Sit on Rings
30 sec Rest/Transition
30 sec to accumulate max time Tuck Front Lever (hallow body)
30 sec Rest/Transition

Score = Total Hold Time

Beginner Option
Complete 5 Rnds of the following For Max Hold Times:
30 sec to accumulate max time Neutral hold (parallette bars)
30 sec Rest/Transition
30 sec to accumulate max time Front Bridge hold
30 sec Rest/Transition

Score = Total Hold 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