Featured Image – Repost from CrossFit.com (190204)…”The balance of omega-6 and omega-3 fatty acids in a diet will impact the eventual balance of the precursors of pro-inflammatory eicosanoids and pro-resolution resolvins. Many of the chronic diseases associated with aging—heart disease, arthritis, and cancer, for example—are strongly connected with eicosanoid imbalances. From The Zone and “Omega-3 Fatty Acids,” by Dr. Barry Sears. (Image courtesy of CrossFit.com)

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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) Split Jerk 2 – EMOM 10 (count sets >75% 1 RM)

Score = Load (kg)

then…

2) 3 Rounds FT of:
100 DU
600 m Bumper Run (25kg/15kg)
20 m HS Walk

TC = 14 min

Score = Time/TC plus 1 sec/ Rep missed
HSW – 1 m = 1 Rep

EXTRAS WOD

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

“LITE” WOD

1) Int1 Option:

Split Jerk 2 – EMOM 10 (count sets >75% 1 RM)

Score = Load (kg)

Beg1 Option:

Split Jerk 2 – EMOM 10 (count sets >75% 1 RM)

Score = Load (kg)

Beg2 Option:

Push Press or Push Jerk 2 – EMOM 10 (count sets >80% 1 RM)

Score = Load (kg)

2)

Int1 Option:

3 Rounds FT of:
80 DU
600 m Bumper Run (25kg/15kg)
14 m HS Walk

TC = 14 min

Score = Time/TC plus 1 sec/ Rep missed
HSW – 1 m = 1 Rep
Int2 – 4 Wall Walks it 7 m HSW

Beg1 Option:

3 Rounds FT of:
100 SU
600 m Bumper Run (15kg/10kg)
20 m Bear Walk (straight limbs)

TC = 14 min

Score = Time/TC plus 1 sec/ Rep missed
HSW – 1 m = 1 Rep

Beg2 Option:

3 Rounds FT of:
80 SU
600 m Bumper Run (10kg/5kg)
20 m Bear Walk (bent limbs)

TC = 14 min

Score = Time/TC plus 1 sec/ Rep missed
HSW – 1 m = 1 Rep

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