Featured Image -What was your ORP (Optimal Recovery Position) after completing Open Workout 19.1? Here Coach Bob has the typical ‘leg elevation against the wall ORP with a special hanging on for “dear life” grip on the rig’ while he recovers!!:)

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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 WOD

1) Practice Kipping HSPU

Score = For Quality

then…

2) Complete 5 Rnds of the following FT:
20 HSPU
15 Deadlifts (100kg/70kg)
10 Burpee Box Jump Overs (61cm/51cm)

TC = 18 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

1) Practice Kipping HSPU
Scale as needed!

Score = For Quality

then…

2)
Int1 Option:
Same

Int2 Option:
15 HSPU (floor/1 abmat riser)
DL (90kg/60kg)

Beg1 Option:
Complete 5 Rnds of the following FT:
10 Piked HSPU (61cm/floor)
10 Push-ups (floor)
15 Deadlifts (70kg/50kg)
10 Burpee Box Step Overs (61cm/51cm)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

Beg2 Option:
Complete 5 Rnds of the following FT:
10 Piked HSPU (floor/kneeling)
10 Push-ups (floor/kneeling)
15 Deadlifts (50kg/30kg)
10 BB Facing Burpees (step back, up, over)

TC = 18 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