Featured Image – CrossFit Algoa Kids Coach Cindy with Sascha, Rebecca and Taylor, our CrossFit Algoa Kids showing their support at the Nutritech East Cape Champs!

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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) NECC 2017 – RX Individuals Event 4: Muscle-up, Snatch Speed Ladder

Complete the following FT:
10-8-6-4-2 Bar Muscle-ups
5-4-3-2-1 Snatch (squat) (80kg/90kg/100kg/105kg/110kg)/(40kg/45kg/50kg/55kg/60kg)

TC = 11

Score = Time/TC plus 1 sec/rep missed

then…

2) EMOM for 10 min – HS Walk 15 m

Score = Distance achieved out of 150 m

EXTRAS WOD

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

LITE WOD

NECC 2017 – SCALED Individuals Event 4 Snatch/Muscle-up Speed Ladder

Complete the following FT:
20-16-12-8-4 Ring Rows (Men – bottom of ring at belly button/Women – bottom of ring at sternum)
5-4-3-2-1 Snatch (any) (50kg/55kg/60kg/65kg/70kg) / (20kg/25kg/30kg/35kg/38kg) – equipment guys put on extra weights

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

then…

2) EMOM for 10 min – 45 Opposite shoulder touches in a piked position

Score = Reps achieved out of 450

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