Featured Image – Welcome to our 2018 Transformation Challenge New Members, as well as to all our current members who will also be starting the T/Challenge!! The Kick-off Meeting starts tonight at 19:10!! Reminder – there will be no 18:30 class!! (Artwork courtesy of Coach Anje.)

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

RX’ED WOD

1) Last Chance to enter the October Challenge!

RX
Max Unbroken Pull-ups

Score = Unbroken Reps
Athletes must keep moving!

then…

2) Complete 50 Reps FT, of the following complex:
5 x Power Snatch, Snatch (50kg/35kg or 40% 1RM) (10 reps)
5 x Power Snatch, Snatch (60kg/40kg or 48% 1RM) (10 reps)
5 x Power Snatch, Snatch (70kg/50kg or 56% 1RM) (10 reps)
5 x Power Snatch, Snatch (80kg/55kg or 65% 1RM) (10 reps)
5 x Power Snatch, Snatch (90kg/63kg or 73% 1RM) (10 Reps)
5 x Power Snatch, Snatch (100kg/70kg OR 80% 1RM) (10 Reps)

If you cannot Power Snatch the load, then Squat Snatching is allowed!

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) Last Chance to enter the 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 – Reduce loading to approximate the percentages of 1RM Snatch (squat) if the prescribed loading is heavier than the respective 5 of 1RM.

Intermediate Option
Complete 50 Reps FT, of the following complex:
5 x Power Snatch, Snatch (35kg/25kg or 40% 1RM) (10 reps)
5 x Power Snatch, Snatch (40kg/28kg or 48% 1RM) (10 reps)
5 x Power Snatch, Snatch (50kg/35kg or 56% 1RM) (10 reps)
5 x Power Snatch, Snatch (55kg/38kg or 65% 1RM) (10 reps)
5 x Power Snatch, Snatch (63kg/44kg or 73% 1RM) (10 Reps)
5 x Power Snatch, Snatch (70kg/50kg or 80% 1RM) (10 Reps)

If you cannot Power Snatch the load, then Squat Snatching is allowed!

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option – Power Snatch, OHS allowed for the Squat Snatch

Complete 50 Reps FT, of the following complex:
5 x Power Snatch, Snatch (20kg/10kg or 40% 1RM) (10 reps)
5 x Power Snatch, Snatch (25kg/15kg or 48% 1RM) (10 reps)
5 x Power Snatch, Snatch (30kg/18kg or 56% 1RM) (10 reps)
5 x Power Snatch, Snatch (35kg/20kg or 65% 1RM) (10 reps)
5 x Power Snatch, Snatch (40kg/22kg or 73% 1RM) (10 Reps)
5 x Power Snatch, Snatch (45kg/25kg or 80% 1RM) (10 Reps)

If you cannot Power Snatch the load, then Squat Snatching is allowed!

TC = 12 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