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

RX WOD

1)
a) Practice Double-Unders

Score = For Quality

b) Tabata DU

Score = Total Reps

then…

2)
a) Bar Drills for Power Clean and Push Press

b) Complete 21-15-9 of the following FT:
STOH (60kg/40kg)
Jumping Alternate lunges (21-15-9 each leg)

TC = 10 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

1a)

Intermediate Option:
Practice Double-Unders

Beginner Option:
Practice Single-Unders

Score = For Quality

b) Intermediate Option:
Tabata Double-Unders

Beginner Option:
Tabata Single-Unders

New TC Members
Tabata Jump Clap (if battling to jump rope)

Score = Total Reps

then…

2)
a) Bar Drills for Power Clean and Push Press

b)
Intermediate option:

Complete 21-15-9 of the following FT:
STOH (50kg/35kg)
Jumping Alternate lunges (21-15-9 each leg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Beginner option:

Complete 21-15-9 of the following FT:
STOH (40kg/25kg)
Alternating Lunges (21-15-9 each leg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

New TC Members

Complete 21-15-9 of the following FT:
STOH (10-20kg/5-10kg) NB – use DB’s as needed
Alternating Lunges (just 21-15-9 for BOTH legs)

TC = 10 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