Featured Image – Best of luck to all those competing at the Garden Route Games this weekend! Follow all the action on their facebook page (https://www.facebook.com/CFMBGRGames/).

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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)
a) Practice DU’s

Score = For Quality

b) HS (Freestanding) Opposite Shoulder Taps – AMRAP 4

Score = Total Reps
Scaling – Opp Shoulder Taps in Piked Position or at Wall (or weight transfers at wall)

then…

2) Complete 10 Rounds of the following FT:
Row 200 m or sub SDHP 20 (20kg/13kg)
Run 200 m
DU 30
Rest precisely 30 sec

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1)
a) Practice DU’s (Scaling Single-Unders)

Score = For Quality

b) Piked Hold (61cm/Floor) Opposite Shoulder Taps – AMRAP 4

Score = Total Reps
Further Scaling – HS Hold – Same Side Hip touches

then…

2) Complete 10 Rounds of the following FT:
Row 150 m or sub SDHP 15 (16kg/10kg)
Run 150 m
30 Single Unders
Rest precisely 30 sec

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

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