Featured Image – All those burpees! Good work ladies and gents!
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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) Strict Press 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

2) Complete the following Down and Back Chipper:
10 Thrusters (60kg/40kg)
20 HSPU’s
30 Power Cleans (60kg/40kg)
40 Cal Row Or 40 SDHP (20kg/13kg)
50 Ring Dips
100 DU
50 Ring Dips
40 Cal Row Or 40 SDHP (20kg/13kg)
30 Power Cleans (60kg/40kg)
20 HSPU’s
10 Thrusters (60kg/40kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

“LITE” WOD

1) Strict Press 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

2) Complete the following Down and Back Chipper:
10 Thrusters (40kg/25kg)
20 HSPU’s
30 Power Cleans (40kg/25kg)
40 Cal Row Or 40 SDHP (16kg/10kg)
50 Ring Dips
100 DU
50 Ring Dips
40 Cal Row Or 40 SDHP (16kg/10kg)
30 Power Cleans (40kg/25kg)
20 HSPU’s
10 Thrusters (40kg/25kg)

TC = 20 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