Featured Image –  What is your “ORP” Optimal Recovery Position? Here Bob and Iain, in the distance recover, after yesterdays “WOD” Workout of the Day!
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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) Climb the following ladder 3-6-9-12-15-18-21 etc… for Max Reps of the following in 10 min:
HSPU’s
TNG Deadlift (100kg/70kg or 50% 1RM)
BB Facing Burpees (2 foot take off 2 foot landing)

Score = Total Reps

then…

2) In teams of 3 AMRAP the following for 12 min:
Station 1 Sets the pace – completes 30 Wall Balls (9.1kg/6.3kg)
Station 2 – AMRAP Sandbag belly carry (10 m suttle walk/run – 60kg/40kg) (2m = 1 rep)
Station 3 – AMRAP HS Walking (10 m shuttle walk/run 2m = 1 rep)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) Climb the following ladder 3-6-9-12-15-18-21 etc… for Max Reps of the following in 10 min:
Piked Push-ups
TNG Deadlift (70kg/45kg or 50% 1RM)
BB Facing Burpees (step over allowed)

Score = Total Reps

then…

2) In teams of 3 AMRAP the following for 12 min:
Station 1 Sets the pace – completes 30 Wall Balls (6.3kg/4.5kg)
Station 2 – AMRAP Sandbag belly carry (10 m shuttle walk/run – 40kg/30kg) (2m = 1 rep)
Station 3 – AMRAP Piked Pushup – Opp shoulder Taps (6 touches = 1 rep)

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