Feature Image – Chad and Kristen (background), working hard on Thursday’s Workout of the Day (WOD)! The WOD involved a challenging combo of heavy Sandbag Belly Carry’s, Kettlebell Swings and Weighted Box Step-Overs! To get better at anything, you need to push the boundaries!!

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

SPECIALITY CLASS

8:00 – 9:00 Toes to Bar and Rope Climbing

RX & LITE WODS

1) Complete the following FT:
15-12-9 Hang Power Cleans (102kg/70kg)
50-40-30 C2B Pull-ups

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

5 min Rest into…

3 Rnds FT of:
15 Deadlift (same load – 102kg/70kg)
15 Deficit Handstand Push-ups (7cm/3cm)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Scaling
This workout is heavy, so scale to 70% of your 1 RM. Scale to Pull-ups and assisted pull-ups, according to your level of proficiency! Pacing and strategic rest periods will be required in order to set your best time and to stay away from failing reps.

Intermediate Option (Int1)

Complete the following FT:
15-12-9 Hang Power Cleans (90kg/60kg or 70% 1RM)
50-40-30 Pull-ups

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

5 min Rest into…

3 Rnds FT of:
15 Deadlift (same load – 90kg/60kg)
15 Handstand Push-ups

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1)

Complete the following FT:
21-15-9 Hang Power Cleans (45kg/25kg or 70% 1RM)
40-30-20 Pull-ups (Purple/Green)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

5 min Rest into…

3 Rnds FT of:
15 Deadlift (same load – 45kg/25kg)
15 Piked Push-ups (feet 51cm Box/Floor)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

TC Member Option (Beg3)

Complete the following FT:
21-15-9 Hang Power Cleans (35kg/20kg or 70% 1RM)
40-30-20 Ring Rows

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

5 min Rest into…

3 Rnds FT of:
15 Deadlift (same load – 35kg/20kg)
15 Piked Push-ups (feet Floor/kneeling)

TC = 10 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