Featured Image – Jacques on the benchmark Cindy! This is our Cindy with a twist for our AFL Competitors….we call it Cindy “Plus” – Cindy with a weight vest (9.1kg/6.3kg)!!

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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
Skipping – DU vs SU
DB Snatch
BB Facing Burpees
Wall Balls
Hallow Rocks/Hallow Crunch

 

2) Tabata the following in any order:

a) DU’s

Score = Lowest Rep count

1 min Rest/Transition

 

b) DB Snatch (30kg/20kg)

Score = Lowest Rep count

1 min Rest/Transition

 

c) BB Facing Burpees

Score = Lowest Rep count

1 min Rest/Transition

 

d) Wall Balls (10kg/7.5kg)

Score = Lowest Rep count

1 min Rest/Transition

 

e) Hallow Rocks

Score = Lowest Rep count

 

SCORE = Sum of Lowest Reps

 

EXTRAS WOD

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

 

“LITE” WOD

1) Skill
Skipping – DU vs SU
DB Snatch
BB Facing Burpees
Wall Balls
Hallow Rocks/Hallow Crunch

 

2) Tabata the following in any order:

a) Singles

Score = Lowest Rep count

1 min Rest/Transition

 

b) DB Snatch (20kg/15kg) (Trans Ch – 15kg/7.5kg)

Score = Lowest Rep count

1 min Rest/Transition

 

c) BB Facing Burpees (Trans Ch – Empty bar)

Score = Lowest Rep count

1 min Rest/Transition

 

d) Wall Balls (6.3kg/4.5kg) (Trans Ch – same loading)

Score = Lowest Rep count

1 min Rest/Transition

 

e) Hallow Crunch

Score = Lowest Rep count

 

SCORE = Sum of Lowest 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