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

RX WOD

1) CrossFit Algoa’s Nov Challenge

RX
AMRAP 5 min – Burpee Box Jump Overs (61cm/51cm)
NB – these are Box Facing Burpees and BJO’s – athletes must jump back and jump up with 2 feet and they must use a double foot take-off and land on and jump off/step off and /or clear the box. Any landing permitted on otherside of the box.

All reps end once athlete lands on the floor after clearing the box/burpee or bring his/her feet together on the burpee

Score = Total Reps

then…

2) In Teams of 3… AMRAP the following for 14 minutes:
1st Athlete – 100m Sandbag Carry (60kg/40kg)
2nd Athlete – AMRAP KB Swing (24kg/16kg)
3rd Athlete – AMRAP Box Step Over (61cm/51cm with 30kgx2/20kgx2)
NB – Athlete 1 calls the changeover!

Score = Total Reps (of Individual)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) CrossFit Algoa’s Nov Challenge

INTERMEDIATE (Int1)
AMRAP 5 min – BB Facing Burpees
NB – stepping back & up allowed but they must jump over (double foot take-off, double foot landing)

BEGINNER (Beg1)
AMRAP 5 – Burpees

All reps end once athlete lands on the floor after clearing the box/burpee or bring his/her feet together on the burpee

Score = Total Reps

then…

2)
Intermediate (Int1) Option

In Teams of 3… AMRAP the following for 14 minutes:
1st Athlete – 100m Sandbag Carry (60kg/40kg)
2nd Athlete – AMRAP KB Swing (24kg/16kg)
3rd Athlete – AMRAP Box Step Over (61cm/51cm with 25kgx2/15kgx2)
NB – Athlete 1 calls the changeover!

Score = Total Reps (of Individual)

Beginner (Beg1) Option

In Teams of 3… AMRAP the following for 14 minutes:
1st Athlete – 100m Sandbag Carry (40kg/30kg)
2nd Athlete – AMRAP KB Swing (16kg/10-12kg)
3rd Athlete – AMRAP Box Step Over (51cm with 10kgx2/5kgx2)
NB – Athlete 1 calls the changeover!

Score = Total Reps (of Individual)

TC Members (Beg3) Option

In Teams of 3… AMRAP the following for 14 minutes:
1st Athlete – 100m Plate Carry (25kg/15kg)
2nd Athlete – AMRAP KB Swing (12kg/5-8kg)
3rd Athlete – AMRAP Box Step Over (40cm with 5kgx2/2.5kgx2)
NB – Athlete 1 calls the changeover!

Score = Total Reps (of Individual)

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