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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) Practice 15 min of Kipping Ring Dips

Score = For Quality

then…

2) Sled Sprints (moderate loading) – Complete 20 x 20 m sled sprints (rest as required btwn repeats):

Score = Sum of 20 sprint times

EXTRAS

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

LITE WOD

1) Practice 15 min of Kipping Ring Dips

Score = For Quality

(Progressions – Hallow body position – floor; neutral hold rings/bar; dip hold neutral body pos; floor knees up w arms at side; knees up a bottom of dip (slow); knees up at bottom of dip explosive with press out – singles; same but multiples)

then…

2) Sled Sprints (moderate loading) – Complete 20 x 20 m sled sprints (rest as required btwn repeats):

Score = Sum of 20 sprint times

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 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