Feature Image – Coach Sam coaching the class through some Hang Squat Clean drills!

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

RX WOD

1) Back Squat 10-5-5-3-3-3-1-3-3-5-5-10

Score = Sum of heaviest loads used for any 1-3-5-10 set

then…

2) Complete 3 Rnds for time of:
1km Row (sub w 100 SDHP 20kg/13kg)
30 m HS Walk

TC = 18 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

1) Back Squat 10-5-5-3-3-3-1-3-3-5-5-10

Score = Sum of heaviest loads used for any 1-3-5-10 set

then…

2)
Intermediate (Int1) Option

Complete 3 Rnds for time of:
1km Row (sub w 100 SDHP 20kg/13kg)
20 m HS Walk

NB – HS Walk Sub 6 Wall Walks (Int2)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

Beginner (Beg1) Option

Complete 3 Rnds of the following for time:
800m Row (sub w 80 SDHP 16kg/12kg)
30 m Bear Walk (Straight Arms/legs)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

TC Members (Beg3) Option

Complete 3 Rnds of the following for time:
800m Row (sub w 80 SDHP 12kg/5-8kg)
20 m Bear Walk (Bent Arms/legs)

TC = 18 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