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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) OHS 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

2) CrossFit Team Series – Event 6 (https://games.crossfit.com/workouts/teamseries/2017)

Rx’d Workout (In Teams of 2)

21-15-9 synchronized reps for time of:
Dumbbell snatches
Bar muscle-ups
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Time cap: 30 minutes
Tiebreak: None

The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are 22.5
kg (50 lb.), 15 kg (35 lb.) and 10 kg (20 lb.).

EXTRAS WOD

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

LITE WOD

1) OHS 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

2) CrossFit Team Series – Event 6 (https://games.crossfit.com/workouts/teamseries/2017)

Scaled Workout (In Teams of 2)
21-15-9 synchronized reps for time of:
Dumbbell snatches
Pull-ups
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Time cap: 30 minutes
Tiebreak: None

The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are 22.5
kg (50 lb.), 15 kg (35 lb.) and 10 kg (20 lb.).

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