Featured Image – From left sitting…Audrey, Yolandi, and Belinda at our Games Bound Fundraiser Comp this past Saturday!

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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) Reebok CrossFit Games (Regionals 2018), Event 3 Individuals (https://games.crossfit.com/workouts/regionals/2018)

For time:
9 muscle-ups
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
36 single-leg squats
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
9 muscle-ups
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
45 single-leg squats
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
9 muscle-ups
Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m
54 single-leg squats

TC = 13 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following FT (break up as needed but complete eacxh Mvt before moving on):
90 s Front Tuck Lever Hold
90 s Neutral Ring Hold
90 s L-sitting
90 s X-Bridge L
90 s X-Bridge R

TC = 12 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) Options:
Int1 – 6 M-up, 15m HSW (over 25kg)
Int2 – B/M-up (B/P), 10m HSW, 27-36-45 pistols
Int3 – Jumping B/M-up, 10m HSW or 3 WW, 27-36-45 Ast. Pistols
Beg1 – PU (P/G), RD (P/B), BW (str) 30 m, Lunges
Beg2 – RR (1m/0.5m), Seated P/D (Bnt), BW (bnt) 30 m, 27-36-45 Lunges

then…

2) Options:
Int1 – Same as RX
Int2 – 70 sec each
Int3 – 60 sec each
Beg1 – Tuck Hang, Bar Neutral Hold, Tuck Sit, Side B
Beg2 – Front Bridge, Neutral hold (Seated Parr), Tuck Sit (1 ft down), Side (Knee)

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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch