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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) Practice Ring/Bar Muscle-ups
a) Hips to Bar/Rings drill – feet on wall/floor
3 x 3

Score = Quality

b) M-up – feet on wall/floor
3 x 3

Score = Quality

c) M-up’s (Jumping or assisted)
3 x 3

Score = For Quality

d) RM M-up’s (Bar/Ring) *Scaling – Pull-up and Ring Dip Rep Max

Score = Total Reps (Scaled Version – (Pull-ups + Dips) / 2)

then…

2) AMRAP the following for 12 min:
10 Burpee Box Jump Overs (61cm/51cm)
5 Muscle-ups
15 Box Jump Overs (61cm/51cm)
10 C2B Pull-ups
20 Burpees
15 Pull-ups

Score = Total Reps

EXTRAS

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

LITE WOD

1) Practice Ring/Bar Muscle-ups
a) Hips to Bar/Rings drill – feet on wall/floor
6 x 3

Score = Quality

b) Lunging to dip position, Standing to top position – Rings connected by power band
3 x 3

Score = Quality

c) Pull-up (assisted) and Ring Dip (assisted) Rep Max

Score = (Pull-ups + Dips) / 2

then…

2) AMRAP the following for 12 min:
10 Burpee Box Step Overs (61cm/51cm)
5 Strict C2B Pull-ups (assisted)
15 Box Step Overs (61cm/51cm)
10 Pull-ups (assisted)
20 Burpees
15 Ring Rows

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