Feature Image – Our coaches weekend away was a blast! Some team building, tough WOD’s, fresh air, sea water, really good food and coffee, as well as great company!! In picture from left after a tough day of WOD’s… Intern coaches Thando and Jesse, Coaches Deane and Dave, and Intern Coaches Les and Iain!
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Foam Roll/Trigger/Warm-up/Mobilise/Activate
RX’ED WOD
1) Practice Rope Climbing
(Seated Spanish or X Wrap, Seated Spanish or X Wrap with swing, Seated Spanish or X Wrap with leg assisted rope pull-ups, Next Low climb, Next full climb)
Score = For Quality
then…
2) CrossFit HQ WOD (181017)
3 rounds of:
2 minutes of rope climbs
2 minutes of Turkish get-ups
Rest 2 minutes
Men: 15-ft. (4.54m) rope, 50-lb. (22.5kg) dumbbell
Women: 15-ft. (4.54m) rope, 35-lb. (15kg) dumbbell
Score = Total Reps
EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!
LITE WOD
1)
Intermediate Option – Practice Spanish Wrap (low climb)
(Seated Spanish Wrap, Seated Spanish Wrap with swing, Seated Spanish Wrap with leg assisted rope pull-ups, Next Low climb)
Beginner Option – Practice Spanish Wrap
(Seated Spanish Wrap, Seated Spanish Wrap with swing, Seated Spanish Wrap with leg assisted rope pull-ups)
Score = For Quality
then…
2) CrossFit HQ WOD (181017)
Scaling
Modify the rope climb to ensure multiple reps each round. Intermediate athletes can complete this workout as prescribed.
Beginner Option
3 rounds of:
2 minutes of rope climbs, lying to standing
2 minutes of Turkish get-ups
Rest 2 minutes
Men: 15-lb. (7.5kg) dumbbell
Women: 10-lb. (5kg) dumbbell
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
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