Featured Image – Coach Deane judging Iain on our 2017 Nutritech East Cape Champs Beach Event, Run, Swim, Burpee, Repeat!

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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 & LITE WOD

Skill:
Deadlifts
1 Arm DB OH Walking Lunge
Pull-ups/Ring Rows
T2B

1) In Teams of 5, AMRAP 10 of:
30 sec Sprint Rower Or Airbike (Xebex) (I.e. 4 Rnds each)
10 Burpees
Rest until your turn…

Score = Calories plus Burpees completed

then…

2) In Groups of 4, complete the following for 3 Rnds:
1 min – Deadlift (70kg/50kg) LITE (50kg/35kg) Scaling 2 – Transf Chall (35kg/25kg)
1 min – Pull-ups LITE (Assisted Pull-ups) Scaling 2 – Transf Chall (Ring Rows)
1 min – 1 Arm DB OH Walking Lunges (35kg/20kg) (LITE – 20kg/10kg) Scaling 2 – Transf Chall (10kg/5kg)
1 min – Toes to Bar (LITE – HKR) Scaling 2 – Transf Chall (Sit-ups)

Score = Total Reps
*Count 1 Arm OH Walking lunge in steps…1 step = 1 rep

EXTRAS WOD

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

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