Featured Image – From left… Ivan, Donovan, Dean and Angelo on a tough Sandbag Squat and Sandbag Partner Carry WOD last week!
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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) For Open Workout 17.3 today…LIFT AT RX VALUES UNTIL YOU FALL OUT, THEN CONTINUE THE WORKOUT WITH % VALUES TO FINISH! IF RX IS TOO MUCH THEN START ON THE % VALUES FROM THE START!
OPEN WORKOUT 17.3 Rx’d
(Ages 16-54)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4
minutes.
TC = 24 min
Score = Time/TC plus 1 sec/rep missed
USE THE FOLLOWING SCALING –
(95/65 lb. or 34% 1RM)
(135/95 lb. or 50% 1RM)
(185/135 lb. or 67% 1RM)
(225/155 lb. or 83% 1RM)
(245/175 lb. or 88% 1RM)
(265/185 lb. or 92% 1RM)
*The official weight is in pounds. For your convenience, the
minimum acceptable weights in kilograms are 15 kg (35 lb.), 20
kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 43 kg (95 lb.),
47 kg (105 lb.), 52 kg (115 lb.), 61 kg (135 lb.), 70 kg (155 lb.), 79
kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 111 kg
(245 lb.) and 120 kg (265 lb.).
Then…
2) Accumulate 2 min of L-Sitting FT
Score = Time
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!
LITE WOD
1) For Open Workout 17.3 today…START ON THE % VALUES FROM THE START!
Power Snatch, OHS allowed!
OPEN WORKOUT 17.3 – Adjusted %’s
(Ages 16-54)
Prior to 8:00, complete:
3 rounds of:
6 assisted pull-ups
6 squat snatches (34% 1RM)
Then, 3 rounds of:
7 assisted pull-ups
5 squat snatches (50% 1RM)
*Prior to 12:00, complete 3 rounds of:
8 assisted pull-ups
4 squat snatches (67% 1RM)
*Prior to 16:00, complete 3 rounds of:
9 assisted pull-ups
3 squat snatches (83% 1RM)
*Prior to 20:00, complete 3 rounds of:
10 assisted pull-ups
2 squat snatches (88% 1RM)
Prior to 24:00, complete 3 rounds of:
11 assisted pull-ups
1 squat snatch (92% 1RM)
*If all reps are completed, time cap extends by 4
minutes.
TC = 24 min
Score = Time/TC plus 1 sec/rep missed
USE THE FOLLOWING SCALING –
(95/65 lb. or 34% 1RM)
(135/95 lb. or 50% 1RM)
(185/135 lb. or 67% 1RM)
(225/155 lb. or 83% 1RM)
(245/175 lb. or 88% 1RM)
(265/185 lb. or 92% 1RM)
*The official weight is in pounds. For your convenience, the
minimum acceptable weights in kilograms are 15 kg (35 lb.), 20
kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 43 kg (95 lb.),
47 kg (105 lb.), 52 kg (115 lb.), 61 kg (135 lb.), 70 kg (155 lb.), 79
kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 111 kg
(245 lb.) and 120 kg (265 lb.).
then…
2) Accumulate 2 min of Tuck Sitting FT
Score = Time
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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.
Cool-down/Trigger Ball/Foam Roll/Stretch
