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

RX WOD

1) Segment Snatch Deadlift, Hang Snatch, OHS – EMOM for 15 min (Max Day)

Score = Load

then…

2) Complete 3 Rounds of the following for time:

Run 400 m
Rest 30 sec
Run 400 m
Rest 2 min

TC = 20 min

Score = Total Time/TC plus 1 sec/rep missed

10 m = 1 Rep

NB – You must rest precisely!

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Scaling – Experienced lifters can try for a PR in the later sets for this complex. Those less experienced work on movement mechanics and mobility with lighter loading.

Segment Snatch Deadlift, Hang Power Snatch, 2 OHS – EMOM for 15 min (Max Day)

Score = Load

then…

2)
Intermediate Option (Int1)/Beginner Option (Beg1)/TC Member Option (Beg1):

Complete 3 Rounds of the following for time:

Run 400 m
Rest 30 sec
Run 400 m
Rest 2 min

TC = 20 min

Score = Total Time/TC plus 1 sec/rep missed

10 m = 1 Rep

NB – You must rest precisely!

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