Featured Image – What is your ORP (Optimal Recovery Position)? Here, from left, Dean, Andre and Taryn recover in their ORP after yesterday’s “Spicy” Tabata Barbell Cycling!

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD’s

a) In Teams of 2 – AMRAP the following for 10 min:
AMRAP Snatches (80kg/56kg or 65% 1RM) – alternating lifts between partners (1 for 1)! (LITE – 65% 1RM)
but EMOM starting at 1 min, both partners complete a 5 m HS Walk (LITE – 15 SS Hip Touches)

Score = Total Reps (snatches)

then…

b) In Teams of 4 AMRAP the following for 16 min:

1st Athlete – 1 min AMRAP DB OH Walking Lunge (25kgx2/15kgx2) (LITE – 15kgx2/10kgx2)
2nd Athlete – 1 min AMRAP Muscle-ups (LITE – 30 sec Assisted Pull-ups and 30 sec Push-ups)
3rd Athlete – 1 min AMRAP Wall Balls (9.1kg/6.3kg) (LITE – 6.3kg/4.5kg)
4th Athlete – 1 min AMRAP Row/Bike/DU (LITE – Row/Bike/Singles)
NB – DU 10 = 1 Rep

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

LITE WOD

See Above!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch