Featured Image – Tuck sit and L-sit’s – literally the king of abdominal/anterior chain exercises!

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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) Team Series 2017 Event 8 (https://games.crossfit.com/workouts/teamseries/2017/2)

Rx’d Workout

For time:
Partner 1 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Men use 45-lb. barbell
Women use 35-lb. barbell

Time cap: None
Tiebreak: None

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

Score = Time

then…

2) Thruster 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

EXTRAS WOD

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

LITE WOD

1) Team Series 2017 Event 8 (https://games.crossfit.com/workouts/teamseries/2017/2)

Scaled Workout

For time:
Partner 1 completes:
1,000-m row
50 thrusters
30 jumping chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters
30 jumping chest-to-bar pull-ups
Men use 45-lb. barbell
Women use 35-lb. barbell

Time cap: None
Tiebreak: None

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

Score = Time

then…

2) Thruster 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

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