Feature Image – Our Speciality Classes run from 8:00-9:00 on Saturday’s until December. In picture is the class working on some snatch virtuosity. This week we will be focusing on the Muscle-up. All levels and abilities will be able to complete the class! See you there!

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

RX WOD

1) Strict Ring Dips RM – E2ndMo2ndM 10 min

Score = Total Reps

then…

2) CrossFit HQ WOD (181013 / 140712)

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1) Scaling – Reduce the level of difficulty so that you can complete at least 10 reps unbroken

Intermediate Option:
Strict Ring Dips (asisted) RM – E2ndMo2ndM 10 min

Beginner Option:
Seated Parallette Dips RM – E2ndMo2ndM 10 min

Score = Total Reps

then..

2) CrossFit HQ WOD (181013 / 140712)

Scaling
If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging.

Intermediate Option
For time:
2-minute handstand hold
100 squats
25-meter handstand walk
100 squats
20 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.

Beginner Option
For time:
2-minute inverted hold
50 squats
25-meter bear crawl
50 squats
30 knee push-ups

Perform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

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