Feature Image – Speciality Class at 8:00…the Muscle-up! All welcome! In shot, our Fittest Women on Earth (50-54 yrs old) demonstrating how it should be done! (Featured Image courtesy of @natrefphoto)

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

SPECIALITY CLASS

8:00 – 9:00 The Muscle-up

RX & LITE WODS

1) CrossFit HQ WOD (181007 / 090618)

For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups

Men: 20-lb. (9.1kg) ball to 10 ft.
Women: 14-lb. (6.3kg) ball to 9 ft.

Scaling
Reduce the reps so the first round of wall-ball shots can be completed unbroken. Throughout the workout each set of reps should require only two to three sets to complete.

Intermediate Option
For time:
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups
10 wall-ball shots
10 pull-ups

Men: 20-lb. (9.1kg) ball to 10 ft.
Women: 14-lb. (6.3kg) ball to 9 ft.

Beginner Option
For time:
35 wall-ball shots
35 jumping pull-ups
20 wall-ball shots
20 jumping pull-ups
10 wall-ball shots
10 jumping pull-ups

Men: 10-lb. (4.5kg) ball to 9 ft.
Women: 6-lb. (3kg) ball to 8 ft.

Score = For Time

then…after a precise 3 min rest…

2) Run 1 Mile (with your Wall Ball used above)
RX – 1 mile (1609 m)
INT – 1 mile (1609m)
BEG – 1 km
Rules – Wall Ball cannot touch the ground (if it touches the ground you must do 5 burpees before continuing! NB – ensure your WB does not roll away!!)

Score = Time

EXTRAS
Chat to the coaches concerning our AFL Competitors program.

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/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch