Featured Image – Friends of CrossFit Algoa, Evan and Hannah with Coach Greg Glassman, the Founder of CrossFit, Inc. He visited Iron Gate CrossFit on Tuesday for a nutrition, health and fitness talk (Image courtesy of Evan Hobson)!
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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:
Power Clean
Front Squat

2)
a) Front Squat 3-3-3-3-3 (Count sets >80% 1RM)

Score = Max Load

then…

b) Complete the following couplet FT:

12-9-6 Front Squat (110kg/77kg or 65% 1RM)
200m-200m-200m Run

TC = 6 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:
Power Clean
Front Squat

2)
a) Front Squat 3-3-3-3-3 (Count sets >80% 1RM)

Score = Max Load

then…

b) Complete the following couplet FT:

12-9-6 Front Squat (75kg/48kg or 65% 1RM) (TC – 45kg/30kg or appropriate loading)
200m-200m-200m Run

TC = 6 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