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For God did not send His Son into the world to condemn the world, but that the world through Him might be saved.” ‭‭John‬ ‭3:16-17 (Image courtesy of YouVersion)

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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

1) OHS 3-3-3-3-3 (count sets >75% 1 RM)

Score = Load

then…

2) CrossFit HQ WOD (181216)

5 rounds for time of:
400-m run
10 overhead squats

Men: 135 lb. (61kg)
Women: 95 lb. (43kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) OHS 3-3-3-3-3 (count sets >75% 1 RM)

Score = Load

then…

2) CrossFit HQ WOD (181216)

Scaling
A variation on the benchmark Nancy, this WOD uses heavier loads and fewer reps to deliver almost the same amount of volume as the classic Girl Workout. Even with heavier barbells, this is a conditioning workout, not a strength test. Reduce the load so you can perform an appropriate number of relatively heavy overhead squats unbroken or in no more than 2 sets.

Intermediate Option (Int1)
5 rounds for time of:
400-m run
10 overhead squats

Men: 95 lb. (43kg)
Women: 65 lb. (29kg)

Beginner Option (Beg1)
4 rounds for time of:
400-m jog
7 overhead squats

Men: 65 lb. (29kg)
Women: 35 lb. (15kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

HOLIDAY WOD

1) Tabata the following:
Airsquats

Score = Total Reps
PS – A Tabata is 8 Rnds of 20 sec work, 10 sec rest (i.e. 4 min)

then…

2) Complete 5 rounds for time of:
400-m run
15 HSPU (Int1 – 10 HSPU, women use abmat riser) (Beg 1 – Piked push-ups – 51cm/floor) (Beg 3 – Piked PU/Kneeling PPU)

TC = 20 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch