Featured Image – Chad on some Thrusters! We love thrusters as much as we love burpees! Why do we love them so much? CrossFit training involves moving large loads, over long distances, fast…resulting in a high power output! This stresses one physiologically on a number of levels and we derive fitness from these stressors as our bodies adapt to the imposed demands…in other words we get fitter and make the gains we are seeking! That’s why we love movements like thrusters and burpees!

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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 Rope Climbing

Score = For Quality

b) 10 Legless Rope Climbs (4.1m) FT

TC = 10 min

Score = Time

then…

2) AMRAP the following for 16 min:
3 Rope Climbs (4.5 m)
9 Bar Muscle-ups
15 BB Facing Burpees
21 T2B

Score = Total Reps

EXTRAS

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

LITE WOD

1)
a) Practice Rope Climbing

Score = For Quality

b) 30 Rope Pulls – Lying to standing FT

TC = 10 min

Score = Time

then…

2) AMRAP the following for 16 min:
9 Rope Pulls – Lying to standing
9 C2B Pull-ups (Assisted)
15 BB Facing Burpees
21 Hanging Knee Raises

Score = Total Reps

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