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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
Pull-up/Pull-ups (assisted)/Ring Rows

 

then…

 

2) Complete the following E2ndMo2ndM:
a) C2B Pull-ups (strict) RM-RM-RM

b) Pull-ups (strict) RM-RM-RM

c) Kipping Pull-ups RM

Score = Total Reps for A + B + C

 

then…

 

b) Complete 6 Rnds of the following FT:
400m Run
20 Walking Lunges
10 Push-ups
* AFL Competitors with a weight vest (9.1kg/6.3kg)

TC = 18 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
Pull-up/Pull-ups (assisted)/Ring Rows

 

then…

 

2) Complete the following E2ndMo2ndM:
a) Assisted C2B Pull-ups (strict) RM-RM-RM

b) Assisted Pull-ups (strict) RM-RM-RM

c) Assisted Kipping Pull-ups RM

Score = Total Reps for A + B + C

 

Scaling 2 – Transformation Challenge…
2) Complete the following E2ndMo2ndM:
a) Ring Rows (Toes 50 cm forward of hanging rings) RM-RM-RM

b) Ring Rows (Toes in line with hanging rings) RM-RM-RM

c) Kipping Ring Rows RM (same pos as B)
NB – set rings at bottom of sternum

Score = Total Reps for A + B + C

 

then…

 

b) Complete 6 Rnds of the following FT:
400m Run
20 Walking Lunges
10 Push-ups (Toes/Kneeling)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

 

c) Scaling 2 (Transformation Challenge)
Complete 6 Rnds of the following FT:
300m Run
20 Walking Lunges
10 Push-ups (kneeling)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

 

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