Featured Image – Our CrossFit Algoa Kids prepping for another fun game at our CrossFit Kids Holiday Camp, while Coaches Sam and Grant assist in getting them set-up!

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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) Rope Climbing (4.5) (3 in a group taking equal turns) – AMRAP for 10 minutes alternating climbs
Scaling – Static Rope Pull-ups (6 before switching & 6 = 1 rep)
caling 2 – Lying to Standing Rope Pull-ups (3 before switching & 3 = 1 rep)
Scaling 3 – Rope Rows (6 before switching & 6 = 1 rep)

Score = Total Reps (for 1 athlete)

then..

2) AMRAP the following for 12 min:
15 Deadlifts (70kg/52kg)
12 Box Jump Overs (61cm/51cm)
9 Push Press (70kg/52kg)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) Lying to Standing Rope Pull-ups (3 in a group taking equal turns) – AMRAP for 10 minutes alternating climbs
Scaling 3 – Rope Rows (6 before switching & 6 = 1 rep)
Score = Total Reps (for 1 athlete)

then..

2) AMRAP the following for 12 min:
15 Deadlifts (50kg/32kg)
12 Box Step Overs (61cm/51cm)
9 Push Press (50kg/32kg)

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/.

Cool-down/Trigger Ball/Foam Roll/Stretch