Featured Image – Richard and Caleb taking a break on their synchro DB step-ups as Sue and Jay (in the background) continue moving on Saturday’s fun partner WOD!

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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) EMOM for 10 min complete the following complex on the Rings, adding 1 sec and 1 rep each minute:
Min 1 – L-sit 3 sec, 3 Strict Ring Dips, Neutral Hold 3 sec, 3 Kipping Ring Dips
Min 2 – L-sit 4 sec, 4 Strict Ring Dips, Neutral Hold 4 sec, 4 Kipping Ring Dips
Min 3 – L-sit 5 sec, 5 Strict Ring Dips, Neutral Hold 5 sec, 5 Kipping Ring Dips etc. etc…

NB 1 sec = 1 rep
Score = Highest Total Rep count reached for a round

(i.e. if your highest reps achieved was on Min 3 and you maintained this for the rest of the minutes, your highest rep count for your max rnd is 5s, 5 reps, 5s, 5 reps = 20 reps)

then…

2) AGOQ 2018 – WORKOUT 4 (https://games.crossfit.com/workouts/onlinequalifiers/2018)

Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 BB Facing Burpees
3 snatches

Score = Total Reps

BBF Bps standard – Jump back, up, over (w 2 feet)

The official weight is in pounds. For your convenience, the minimum acceptable weights for the barbell in kilograms are 75 kg (165 lb.), 52 kg (115 lb.) and 36 kg (80 lb.).

VARIATIONS
Ages 16-17 and 35-54:
Men snatch 165 lb.
Women snatch 115 lb.

Ages 14-15:
Boys snatch 115 lb.
Girls snatch 80 lb.

Ages 55+:
Men snatch 115 lb.
Women snatch 80 lb.

EXTRAS

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

LITE WOD

1) Options:
Int1/2 – same
Int3 – Weak L-sit ; Assisted RD (R/B)
Beg1 – Tuck sit ; Assisted RD (B/P)
Beg2 – Tuck sit ; Assisted Bar Dips (P/G)
Beg3 – Tuck sit (1foot down) ; Seated P/Dips, Nuet. Hold legs str ; Seated P/Dips

then…

2) CrossFit Algoa’s LITE Variant of AGOQ 2018 – WORKOUT 4

Options:

Int1 – Same
Int2 – (Ages 14-15 and 55+) 52kg/36kg ; HSPU
Int3 – 52kg/36kg ; HSPU (1 riser/2 risers)
Beg1 – 40kg/25kg ; Piked PU (61cm/floor)
Beg2 – 25kg/15kg ; Piked PU (floor/kneeling)

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