Feature Image – The October Challenge Results – Max Unbroken Pull-ups (Rx); Max Assisted Unbroken Pull-ups (Int); Max Unbroken Ring Rows. Results coming soon!

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

RX WOD

1a) Practice Kipping Pull-ups

Score = For Quality

1b) C2B Pull-ups – E2ndMO2ndM for 8 min (4 Rnds) RM

Score = Total Reps

then…

2) CrossFit HQ WOD (181107)

21-15-9 reps for time of:
Overhead squats
Box jumps

Men: 135-lb. (61kg) OHS, 30-in. (76cm) box
Women: 95-lb. (43kg) OHS, 24-in. (61cm) box

TC = 12 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) Practice Kipping Pull-ups
TC – Members Practice Kipping Ring Rows!
Score = For Quality

1b) Intermediate Option (Int1):
Pull-ups – E2ndMO2ndM for 8 min (4 Rnds) RM

Score = Total Reps

Beginner Option (Beg 1):
Pull-ups (Purple/Green) – E2ndMO2ndM for 8 min (4 Rnds) RM

Score = Total Reps

TC Members Option (Beg 3):
Ring Rows (kipping) – E2ndMO2ndM for 8 min (4 Rnds) RM

Score = Total Reps

then…

2) Scaling
Reduce the reps, loading and height of the box to a level that you can complete somewhat quickly but still find challenging.

Intermediate Option (Int1)
21-15-9 reps for time of:
Overhead squats
Box jumps

Men: 115-lb. (52kg) OHS, 30-in. (76cm) box
Women: 75-lb. (34kg) OHS, 24-in. (61cm) box

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1)
15-12-9 reps for time of:
Overhead squats
Box jumps or step-ups

Men: 65-lb. (30kg) OHS, 24-in. (61cm) box
Women: 45-lb. (20kg) OHS, 20-in. (51cm) box

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

CrossFit Algoa’s TC Member Option (Beg3)

15-12-9 reps for time of:
Overhead squats
Box jumps or step-ups

Men: 20kg OHS, 40 cm box
Women: 12kg OHS, 40 cm box

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 placed 2nd in the Mens 40-44 yrs at the 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