Featured Image – Tim with a “fat bar” at our 2017 Nutritech East Cape Champs!

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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) EMOM complete the following 10 min:
Front Squat 5 (>60% 1RM – climb as needed)

Score = Total load (Sum of loading x reps)

then…

2) Complete the following couplet FT:
9-7-5 Thruster (80kg/52kg)
300m-200m-100m

TC = 6 min

Score = Time / TC plus 1 sec/rep missed

then…

3) Push-ups – RM x 2

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) EMOM complete the following 10 min:
Front Squat 5 (>60% 1RM – climb as needed)

Score = Total load (Sum of loading x reps)

then…

2) Complete the following couplet FT:
9-7-5 Thruster (45kg/30kg)
200m-100m-50m

TC = 6 min

Score = Time / TC plus 1 sec/rep missed

then…

3) Push-ups (kneeling) – RM x 2

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