Featured Image – Some of our CrossFit Kids… Hannah, Ella, Caleb, Davey, and Lily at our Jingle & Mingle Christmas Party and Prize Giving… munching away!

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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 & LITE WODS

1) In Teams of 2, Complete the following 10 Rnds FT of:
2 Rope Climbs (4.5m)
6 Burpee BJO (61cm/51cm)
Rule – while 1 athlete climbs 1 ascent, the other athlete completes 3 Burpee BJO, the athletes switch and then complete 1 Rnd! Each complete 10 Rope Climb and 30 Burpee BJO’s

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Scaling:

On Rope Climbs: – Int1 – Same; Beg1 – 6 Assisted Rope Pull-ups; Beg3 – 4 Sit to Stand Pulls
On BBJO: Int1 – Same; Beg1 – 4 Burpee Step Over 51cm; Beg3 – 3 Burpeesthen…

then…

2) CrossFit HQ WOD (181202/120416)

For time:
Run 800 meters
Then, 10 rounds of the couplet:
10 handstand push-ups
10 single-leg squats
Then, run 800 meters

Scaling
The gymnastics movements between the running require strength, skill and endurance.
Reduce the volume or modify the movements to ensure you do not stall in the 10-round gymnastics couplet.
Ideally, the reps are performed unbroken or in no more than two sets.

Intermediate Option (Int1)

For time:
Run 800 meters
Then, 10 rounds of the couplet:
6 handstand push-ups
10 assisted single-leg squats
Then, run 800 meters

Beginner Option (Beg1)

For time:
Jog 400 meters
Then, 10 rounds of the couplet:
10 knee push-ups
10 squats
Then, jog 400 meters

TC = 23 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