Featured Image – Anje working on some mobility in the sun! How often do you mobilise? Mobility work should form an integral part of your daily routine…you can think of it as “self-maintenance” work! Get to our Mobility class on Thursdays at 17:05 to learn how to look after your valuable body!

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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) CrossFit Team Series 2017 (https://games.crossfit.com/workouts/teamseries/2017)

In Teams of 2 -Event 5

Rx’d Workout

Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.
Men use a 24-in. (61cm) box, 225-lb. deadlift
Women use a 20-in. (51 cm) box, 155-lb. deadlift

*The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are 102
kg (225 lb.), 70 kg (155 lb.) and 48 kg (105 lb.).

Tiebreak: None

Score = Time/TC plus 1 sec/rep missed

then…

2) E90sO90s complete a Rep Max (RM) on the following:

Min 0-4.5min – Strict Toes to Bar
Min 4.5-9min – Toes to Bar
Min 9-13.5min – Accumulate as much time as possible on L-sit

Score = Reps plus Seconds on hold

EXTRAS

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

LITE WOD’s

1) CrossFit Team Series 2017 (https://games.crossfit.com/workouts/teamseries/2017)

In Teams of 2 (or if alone complete alone) – Event 5:
Scaled Workout
Complete as many reps as possible in 10 minutes of:
3 synchronized burpee step-overs
3 synchronized deadlifts
6 synchronized burpee step-overs
6 synchronized deadlifts
9 synchronized burpee step-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise per round.
Men use a 20-in. (51cm) box, 155-lb. deadlift
Women use a 20-in. (51cm) box, 105-lb. deadlift

*The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are 102
kg (225 lb.), 70 kg (155 lb.) and 48 kg (105 lb.).

Tiebreak: None
Score = Time/TC plus 1 sec/rep missed

then…

then…

2) E90sO90s complete a Rep Max (RM) on the following:

Min 0-4.5min – Strict Knee Raises
Min 4.5-9min – Knee Raises
Min 9-13.5min – Accumulate as much time as possible on Tuck-sitting

Score = Reps plus Seconds on hold

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