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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) Skill:
L-sit/Tuck Sit/Front Bridge
Box Jumps/Step-ups
Push Press
T2B/HKR/Sit-ups

2) Test 5 – Max L-sit (AFL 15.5A Test…http://alwaysfitleague.com/2015/12/04/wom-december-2015/)
(17cm or less between hand height and heel height)
You can take as many attempts as needed in the 2 min window

Scaling 1 – Tuck Sit FT

Scaling 2 – See LITE

TC = 3 min

Score = Time of Max Hold

then…

3) Test 6 – Open Workout 12.3 (http://games.crossfit.com/workouts/the-open/2012)

Includes Masters up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 61cm/51cm box
12 Push press, 115/75 pound (52kg/34kg)
9 Toes-to-bar

Score = Reps

EXTRAS

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

LITE WOD

1) Skill:
L-sit/Tuck Sit/Front Bridge
Box Jumps/Step-ups
Push Press
T2b/HKR/Sit-ups

2) Test 5 – Max L-sit (AFL 15.5A Test…http://alwaysfitleague.com/2015/12/04/wom-december-2015/)
(17cm or less between hand height and heel height)
You can take as many attempts as needed in the 2 min window

Scaling 1 – Tuck Sit FT

Scaling 2 – Front Bridge (max hold)

TC = 3 min

Score = Time of Max Hold

then…

3) Test 6 Open Workout 12.3 (https://games.crossfit.com/workouts/open/2012#workoutsTab3)

Scaled Version 1…
Complete as many rounds and reps as possible in 18 minutes of:
15 Step-ups, 61cm/51cm box
12 Push press, 95/55 pound (34kg/25kg)
9 Hanging Knee Raises

Score = Reps

Scaled Version 2…Transformation Challenge

Complete as many rounds and reps as possible in 14 minutes of:
15 Step-ups, 30cm
12 Push press (22kg/15kg)
9 Sit-ups

Score = 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