Feature Image – Delme on some Front Squats!

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

RX WOD

1) Strict HSPU RM – E2ndMOn2ndM for 10 min (5 Rnds)

Score = Total Reps

then…

2) CrossFit HQ WOD (181115)

5 2-minute rounds of:
15-cal. row OR CFA sub 18 SDHP (20kg/13kg)
Max strict weighted toes-to-bars
Rest 2 minutes

Men use 8-lb. ball for T2B
Women use 4-lb. ball for T2B

Score = Total Reps
NB – SDHP counts for 15 reps

EXTRAS

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

LITE WOD

1) Scaling – scale so that you can get at least 7 reps each round

Intermediate (Int 1)
Strict HSPU RM – E2ndMOn2ndM for 10 min (5 Rnds)
Elastic Jacket (Green & Purple / Green / Green)

Score = Total Reps

Beginner (Beg1)
Piked Push-ups (61cm/floor) RM – E2ndMOn2ndM for 10 min (5 Rnds)

Score = Total Reps

Beginner (Beg3/TC)
Piked Push-ups (floor/Knees) RM – E2ndMOn2ndM for 10 min (5 Rnds)

Score = Total Reps

then…

2) Scaling
In this interval workout, you have to use a hip-opening movement to earn time to perform a hip-closing movement. A moderate amount of rest is provided, allowing you to push hard in each round. Select a number of calories that will allow you about 60-75 seconds on the bar, and select a toes-to-bar variation that will allow you to perform at least 8-10 reps per interval.

Intermediate (Int1) Option
5 2-minute rounds of:
12-cal. row OR CFA sub 15 SDHP (20kg/13kg)
Max strict toes-to-bars
Rest 2 minutes

Score = Total Reps
NB – SDHP counts for 12 reps

Beginner (Beg1) Option
5 2-minute rounds of:
10-cal. row OR CFA sub 13 SDHP (16kg/10kg)
Max strict hanging knee raises
Rest 2 minutes

Score = Total Reps
NB – SDHP counts for 10 reps

T/Challenge (Beg1) Option
5 2-minute rounds of:
10-cal. row OR CFA sub 13 SDHP (12kg/5-8kg)
Max Sit-ups
Rest 2 minutes

Score = Total Reps
NB – SDHP counts for 10 reps

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