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Trigger/Warm-up/Mobilise/Activate
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RxIt Nations Series 2014 has begun…We will be completing their first workout today! Follow our CrossFit Algoa athletes on the site leaderboard. Click here http://www.rxitseries.com/WODs/Leaderboard.aspx?id=58&team=1 and click on the RXit Nations Series tab and select the respective leaderboard!
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Workout Of The Week 1 (http://www.rxitseries.com/Content/RxIt%20Nations%20Series%202014%20WOW%201.aspx)
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WOW 1 consists of 4 scoring opportunities: WOW 1.1 is a 6min AMRAP with WOW 1.2 being the total time taken to complete the first 2 rounds. This is followed by a 1min transition into WOW 1.3 which is a 2min AMRAP. This is again followed by a 1min transition into WOW 1.4 which is a 2min AMRAP. WOW 1.1, 1.2 and 1.3 each have 4 different levels and WOW 1.4 only 2. Download the scorecard.
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All score submissions are done online. NO EMAIL SCORE SUBMISSIONS WILL BE ACCEPTED. All scores should be submitted by Monday 10 November at 10pm Sydney / 1pm Johannesburg / 12pm Paris / 11am London.
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WOW 1.1 – 6min AMRAP
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The competitor will have 6 minutes to complete as many ROUNDS as possible. This will be the score for WOW 1.1. The mimimum score on this workout is 2 completed ROUNDS. If a full 2 rounds cannot be completed, it is recommended that the competitor scale to the next level and restart the workout. There is no minimum for level 3.
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Prescribed levels the workout can be completed on:
Rx: 10m Handstand Walk, 10 Power Cleans (60 / 40 kg)
L1: 40 Wall Walkers (alternating), 10 Power Cleans (50 / 30 kg)
L2: 20 Wall Walkers (alternating), 10 Power Cleans (40 / 25 kg)
L3: 4 Wall Climbers, 10 Power Cleans (30 / 20 kg)
SCORE: COMPLETED ROUNDS
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WOW 1.2 – TIME AFTER COMPLETING ROUND 2
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This will be the score for WOW 1.2.
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SCORE: TIME AFTER COMPLETING ROUND 2
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1 min Transition
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WOW 1.3 – 2min AMRAP
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The competitor will have 2 minutes to complete as many REPS as possible. This will be the score for WOW 1.3. The mimimum score on this workout is 10 REPS. There is no minimum for level 3.
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Prescribed levels the workout can be completed on:
Rx: Alternating Kettlebell Full/Squat Snatch (24 / 16 kg)
L1: Alternating Kettlebell Power Snatch (24 / 16 kg)
L2: Alternating Kettlebell Power Snatch (16 / 12 kg)
L3: Alternating Kettlebell Power Snatch (12 / 8 kg)
SCORE: COMPLETED REPS
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1min Transition
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WOW 1.4 – 2min AMRAP
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The competitor will have 2 minutes to complete as many REPS as possible. This will be the score for WOW 1.4. The mimimum score on this workout is 20 REPS. There is no minimum for level 1.
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Prescribed levels the workout can be completed on:
Rx: Double unders
L1: Single unders
SCORE: COMPLETED REPS
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – RXit Nations Series Started this past weekend. See the link at the top of the post to view the leaderboard
