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

RX WOD

1) Those who missed Monday and / Tuesday’s and / Wednesday’s Test/s complete these today… This is for both Transformation Challengers and Non-Challengers.

I.e. FiCTOQ 1 / FiCTOQ 2 / FiCTOQ 3A and 3B / NOV Challenge

or if you have completed everything…

1)
a) Strict Press 3-3-3-3-3 (Count sets >80% 1RM)

Score = Load

then…

2) CrossFit HQ WOD (181027)

Complete as many rounds as possible in 12 minutes of:
7 box jumps (76cm/61cm)
14 kettlebell swings (32kg/24kg)

Score = Total Reps

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Those who missed Monday and / Tuesday’s and / Wednesday’s Test/s complete these today… This is for both Transformation Challengers and Non-Challengers.

I.e. FiCTOQ 1 / FiCTOQ 2 / FiCTOQ 3A and 3B / NOV Challenge

or if you have completed everything…

1)
a) Strict Press 3-3-3-3-3 (Count sets >80% 1RM)

Score = Load

then…

2) CrossFit HQ WOD (181027)

Scaling
Each round in this AMRAP should be challenging but still completed quickly if not unbroken. Reduce the height and loading in order to maintain a fast pace throughout.

Intermediate Option (Int1)
Complete as many rounds as possible in 12 minutes of:
7 box jumps (76cm/61cm)
14 kettlebell swings (24kg/16kg)

Beginner Option (Beg1)
Complete as many rounds as possible in 12 minutes of:
7 box step-ups (61cm/51cm)
14 kettlebell swings (16kg/12kg)

CrossFit Algoa’s LITE VARIANT for TC Member Option (Beg1)
Complete as many rounds as possible in 12 minutes of:
7 box step-ups (40cm)
14 kettlebell swings (12kg/8kg)

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/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch