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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:
Clean to back rack
Back Squat
Ring Rows/Pull-ups

2)
a) Back Squat 5-5-5-5-5 (70% 1RM)

Score = Max Load

then…

b) Climb the following ladder for 10 min:

3-6-9-12-15 etc.. Back Squat (60kg/40kg)
1-2-3-4-5 etc..Muscle-ups

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Skill:
Clean to back rack
Back Squat
Ring Rows/Pull-ups

2)
a) Back Squat 5-5-5-5-5 (70% 1RM)

Score = Max Load

then…

ba) Climb the following ladder for 10 min:

3-6-9-12-15 etc.. Back Squat (40kg/25kg)
1-2-3-4-5 etc..Assisted Pull-ups and Pushup’s (toes/knees)

Score = Total Reps

bb) Scaling 2, Transformation Challenge – Climb the following ladder for 10 min:

3-6-9-12-15 etc.. Back Squat (20kg/10kg)
1-2-3-4-5 etc..Ring Rows and Pushup’s (knees)

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/.

NB – Focus on your weaknesses first!

Cool-down/Trigger Ball/Foam Roll/Stretch