Featured Image – DB Shoulder to Overhead (STOH) on Saturday’s tough WOD! Fun, fun, fun!!!

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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

All T/Challenge members who missed FiCTOQ 1 / FiCTOQ 2 / FiCTOQ 3A and 3B / Nov Challenge please complete today.

For the rest…

1) OHS 3 (count sets >75% 1 RM) – E2ndMon2ndM for 12 min

Score = Load

then…

2) Complete the following Sprint Chipper FT:
300 DU
60 T2B
30 OHS (70kg/48kg)

TC = 12 min

Score = Time/TC plus 1 sec/Rep missed

EXTRAS

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

LITE WOD

All T/Challenge members who missed FiCTOQ 1 / FiCTOQ 2 / FiCTOQ 3A and 3B / Nov Challenge please complete today.

For the rest…

1) OHS 3 (count sets >75% 1 RM) – E2ndMon2ndM for 12 min

Score = Load

then…

2)
Intermediate (Int1)

Complete the following Sprint Chipper FT:
200 DU
45 T2B
30 OHS (60kg/40kg)

TC = 12 min

Score = Time/TC plus 1 sec/Rep missed

Beginner (Beg1)

Complete the following Sprint Chipper FT:
300 Single-Unders
60 HKR
30 OHS (40kg/25kg)

TC = 12 min

Score = Time/TC plus 1 sec/Rep missed

T/Challenge (Beg3)

Complete the following Sprint Chipper FT:
200 Single-Unders
45 Sit-ups
30 OHS (20kg/10kg)

TC = 12 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/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch