Featured Image – Lara on sandbag cleans 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) Skill:
Thruster
OHS

 

then…

 

2)
a) OH Squat (from floor) 3-3-3-3-3 (count sets >75% 1RM)

Score = Load for 3 and 10

 

then…

 

b) Complete a heavier “Fran” 21-15-9 of the following FT:
Thruster (52kg/36kg)
C2B Pull-ups

TC = 10 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) Skill:
Thruster
OHS

 

then…

 

2)
a) OH Squat (from floor) 3-3-3-3-3 (count sets >75% 1RM)

BUT those Transformation Challenge members who missed TEST 1 – do Test 1 today (See yesterday’s AMRAP 7 of Burpees) OR if they have tested 1, then they complete Test 2.

 

b) CrossFit Algoa’s LITE Variant of “Fran” 21-15-9 of the following FT:
Thruster (30kg/20kg)
Pull-ups (assisted)

TC = 10 min

Score = Time / TC plus 1 sec/rep missed

 

Test 2 – Transformation Challenge

b) Complete CrossFit Algoa’s LITE VARIANT 2 of “Fran” 21-15-9 of the following FT:
Thruster (20kg/7kg)
Ring Rows (toes under rings, bottom of ring at sternum)

TC = 10 min

Score = Time / TC plus 1 sec/rep missed

 

3) Transformation Challenge Practices OHS after completing Test 2!

OH Squat (from floor) 3-3-3-3-3 (count sets >75% 1RM)

Score = Load

 

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