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

RX WOD

1) CrossFit Algoa’s Dec Challenge
* A longer Challenge for members to hit in the holidays!

RX and INTERMEDIATE (Int1)

AMRAP 20 min:
20 Lateral Jumping Burpees – over a line or pvc bar
20 Airsquats
20 Push-ups
20 Sit-ups
20 Jumping Alternate Lunges

Score = Total Reps

NB – Burpees (lateral Facing) – athletes must jump back and jump up with 2 feet and they must use a double foot take-off and land on 2 feet otherside the line/pvc bar.

then…

2) Complete a Mixed Tabata for 12 min (3 Tabata Rnds) of the following:
1st 20 sec: Strict Pull-ups
2nd 20 sec: Strict Ring Dips
3rd 20 sec: Strict HSPU

Score = Total Reps

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) CrossFit HQ WOD (181130)

CrossFit Algoa’s Dec Challenge
* A longer Challenge for members to hit in the holidays!

Intermediate Option (Int1)

Same as RX!
NB – Burpees (lateral Facing) – athletes must jump back and jump up with 2 feet and they must use a double foot take-off and land on 2 feet otherside the line/pvc bar.

Beginner Option (Beg1):
AMRAP 20 min:
20 Lateral Stepping Burpees – over a line or pvc bar
20 Airsquats
20 Push-ups (kneeling)
20 Sit-ups
20 Lunges (alternating) *Beg2 does 30 cm step-ups

Score = Total Reps

NB – Burpees (lateral Facing) – athletes may step back, step up, step-over the line/pvc bar.

Score = Total Reps

then…

2)

Intermediate Option (Int1)

Same as RX!

Beginner Option (Beg1):

Complete a Mixed Tabata for 12 min (3 Tabata Rnds) of the following:
1st 20 sec: Strict Pull-ups (Purple/Green)
2nd 20 sec: Strict Ring Dips (Black/Purple)
3rd 20 sec: Piked Push-ups (61cm/Floor)

Score = Total Reps

Beg3:

Complete a Mixed Tabata for 12 min (3 Tabata Rnds) of the following:
1st 20 sec: Ring Rows
2nd 20 sec: Seated Parrallette Dips (legs bent)
3rd 20 sec: Piked Push-ups (Floor/Kneeling)

Score = Total Reps

HOLIDAY WOD

Today complete the CrossFit Algoa December Challenge! See RX and LITE WOD’s for WOD 1 above!

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