Featured Image – Roxy and Eva about to start with some Strength Endurance running work on our AFL Competitors Training Program!

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

SPECIALITY CLASS

8:00 – 9:00 The Jerk

RX & LITE WODS

1) Double “Karen” – 300 Wall Ball shots FT

Men: 9.1kg to 3.05m target
Women: 6.3kg to 2.75m target

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Scaling
This classic benchmark contains a high volume of a light weightlifting movement.
Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required in order to set your best time.

Intermediate Option (Int1)

The Girl WOD “Karen”

For time:
150 wall-ball shots

Men: 6.3kg ball to 3.05m target
Women: 4.5kg ball to 2.75m target
Compare to 170105/181103

Beginner Option (Beg1)

For time:
100 wall-ball shots

Men: 6.3kg ball to 3.05m target
Women: 4.5kg ball to 2.75m target

TC Member Option (Beg3)

For time:
80 wall-ball shots

Men: 6.3kg ball to 3.05m target
Women: 4.5kg ball to 2.75m target

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

5 min rest into…

2) 30 Rope Climbs (4.5m) FT

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Scaling
Choose a skill level that you are comfortable and safe with!

Intermediate (Int1) Option
20 Rope Climbs (4.1m) FT

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Beginner (Beg1) Option
50 Rope Pulls – lying to standing (legs straight) FT

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

TC Members (Beg3) Option

40 Rope Pulls – lying to standing (leg assisted) FT

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Chat to the coaches concerning our AFL Competitors program.

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/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch