Featured Image – What’s your excuse for not exercising? Here is Eva (76 years young) on some slightly modified D-Ball cleans! If you are interested in joining us in 2018 please contact us on info@algoacrossfit.com.

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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) Open Workout 16.1 (https://games.crossfit.com/workouts/open/2016)

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. (7.62m) overhead walking lunge
8 burpees
25-ft. (7.62m) overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb. (43kg)
Women lunge 65 lb. (29kg)
NB = 5 foot = 1,524 m = 1 rep on lunge
1 Rnd = 26 reps

Score = Reps

then…

2) Accumulate the following:
L-sit 2 minutes
X-Bridge Left 2 minutes
X-Bridge Right 2 minutes

Score = Time to accumulate these hold times

EXTRAS

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

LITE WOD

1) Scaled Open Workout 16.1 (https://games.crossfit.com/workouts/open/2016)
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. (7.62m) front rack walking lunge
8 burpees
25-ft. (7.62m) front rack walking lunge
8 jumping chin-over-bar pull-ups (15.24 cm head to bar)

Men lunge 45 lb. (20kg)
Women lunge 35 lb. (15kg)
NB = 5 foot = 1,524 m = 1 rep on lunge
1 Rnd = 26 reps

Score = Reps

then…

2) Accumulate the following:
Tuck-sit 2 minutes
Side Bridge Left 2 minutes
Side Bridge Right 2 minutes

Score = Time to accumulate these hold times

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