Featured Image – Preliminary data from CrossFit BTWB on Open Workout 19.5 (Image courtesy of CrossFit, Inc.).

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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) Take 12 minutes to find a Max Load on a 1 Arm Overhead Walking Lunge for 6 steps (3 steps each leg)

Rules:
Nb – Max load only counts when the same load is used on both the left and right sides each for 6 steps.
Nb – Rest as needed between left and right sides.
Nb – A DB or KB can be used

Score = Max Load

then…

2) Complete the following using either a DB or a KB (24kgx1/15kgx1):

Complete 3 Rnds of the following FT:
20 1 Arm – OH Walking Lunge (30.48m – counts for 20 reps i.e. 1.524m = 1 rep)
20 DB/KB Step-ups (61cm/51cm)
20 DB/KB Snatches (alternating)
20 DB/KB Hang Squat Cleans (10 w 1 arm, 10 w other arm)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

NB for the Walking Lunge – walk 4 x 7.62m shuttles
NB – use a loading that you can keep moving with!
NB – KB Snatches from the floor

EXTRAS

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

LITE WOD

1) Same as Rx

Score = Max Load

then…

2) Options:
Int1/2 – same
Int3 – 20kg/12kg
Beg1 – 15kg/10kg ; 41cm Step-up
Beg2 – 10kg/5kg ; 41cm Step-up

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