Featured Image – Marco on some heavy 60kg sandbag, belly hold, squats on Saturday’s WOD!
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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:
Airsquat
Ring Rows/Banded Pull-ups
Push-ups

 

then…

 

2)
a) Practice Handstand holding (freestanding)
Scaling – at wall

Score = For Quality

 

b) AMRAP 2, rest 1 min AMRAP 2 – Opposite Shoulder Taps
Scaling – Weight transfers at wall / Opposite shoulder touch in piked pushup

Score = Total Reps

 

then…

 

c) Complete the Benchmark Girl WOD “Cindy” – As many rounds as possible in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats

Score = Total Reps
NB AFL Athletes – See CrossFit Algoa’s Cindy Plus!

 

EXTRAS

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

 

LITE WOD’s

 

NB – Transformation Challenge Members to complete Benchmark Tests 1/2/3 today if you missed these last week.

1) Skill:
Airsquat
Ring Rows/Banded Pull-ups
Push-ups

 

then…

 

2)
a) Practice Handstand holding (reverse wall walk)
Scaling – Piked Hold (Box)

Score = For Quality

 

b) AMRAP 2, rest 1 min, AMRAP 2 – Opposite Shoulder Taps from Piked Position (61cm/floor)
Scaling 1 – Opposite shoulder touch in piked pushup (feet on floor)
Scaling 2 – Push-up position same side hip touches

Score = Total Reps

 

then…

 

c) CrossFit Algoa’s Lite Variants of…
ca) …the Benchmark Girl WOD “Cindy” – As many rounds as possible in 20 min of:
5 Pull-ups (assisted)
10 Push-ups (toes/kneeling)
15 Squats

Score = Total Reps

 

Scaling 2 – Transformation Challenge…
cb) …the Benchmark Girl WOD “Cindy” – As many rounds as possible in 20 min of:
5 Ring Rows
10 Push-ups (kneeling)
15 Squats

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