Feature Image – Thando on Rope climbs while Don and Coach Anje watch on! Double “Karen” and 30 Rope Climbs for time proved to be FUN!!!!
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Foam Roll/Trigger/Warm-up/Mobilise/Activate
RX’ED WOD
1) Mixed Tabata of the following for 12 min (24 Rnds):
1st 20 sec – C2B Pull-ups
2nd 20 sec – Deficit HSPU (15cm/9cm)
3rd 20 sec – Ring Dips
Score = Total Reps
then…
2) Complete 5 Rnds of the following FT:
20 Airsquats
20 Hallow Rocks
20 Hallow Arch Rocks
20 Alternate Jumping Lunges
TC = 18 min
Score = Time/TC plus 1 sec/rep missed
BB – competitors see upscaled AFL Comp WOD!
EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!
LITE WOD
1) Scaling – A large amount of local fatigue will occur…choose a skill and strength level with which you can keep working for at least 15 sec’s of the 20 sec.
Intermediate Option (Int1):
1) Mixed Tabata of the following for 12 min (24 Rnds):
1st 20 sec – Pull-ups
2nd 20 sec – HSPU (Floor/1 Abmat)
3rd 20 sec – Ring Dips (Black/Purple)
Score = Total Reps
Beginner Option (Beg1):
1) Mixed Tabata of the following for 12 min (24 Rnds):
1st 20 sec – Pull-ups (Purple/Green)
2nd 20 sec – Piked Push-ups (floor/kneeling)
3rd 20 sec – Seated Parallette Dips (legs straight)
Score = Total Reps
TC Challenge Members (Beg3)
1) Mixed Tabata of the following for 12 min (24 Rnds):
1st 20 sec – Ring Rows (kipping)
2nd 20 sec – Piked Push-ups (floor/kneeling)
3rd 20 sec – Push-ups (floor/kneeling)
Score = Total Reps
then…
2) Scaling – This is a long workout! Reduce volume as needed to complete within 30-40 min
Intermediate Option (Int1):
Complete 5 Rnds of the following FT:
20 Airsquats
20 Hallow Rocks
20 Hallow Arch Rocks
20 Alternate Jumping Lunges
TC = 18 min
Score = Time/TC plus 1 sec/rep missed
Beginner Option (Beg1):
Complete 5 Rnds of the following FT:
15 Airsquats
15 Hallow Rock lifts
15 Hallow Arch lifts
15 Alternating Lunges
TC = 18 min
Score = Time/TC plus 1 sec/rep missed
TC Challenge Members (Beg3)
Complete 5 Rnds of the following FT:
12 Airsquats
12 Hallow Crunches
12 Kneeling – Opp arm & leg lift
12 Alternating Lunges
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
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