Featured Image – Coach Deane getting in some Handstands while on holiday in Lake Forest, United States California (Image courtesy of Coach Deane)!

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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) With a partner, 2 Athletes complete a modified version of “Frantasy Land” from the 2014 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2014?division=11)

For Time:
Complete 21-15-9 reps of:
Thrusters (43kg/29kg)
Pull-ups
Complete 15-12-9 reps of:
Thrusters (52kg/34kg)
Chest-to-bar pull-ups
Complete 12-9-6 reps of:
Thrusters (61kg/43kg)
Bar muscle-ups

Score = Time

then…

2) TNG Power Clean 3-3-3-3-3 (climb to a heavy load)

Score = Load

EXTRAS

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

LITE WOD

1) With a partner, 2 Athletes complete our LITE modified version of “Frantasy Land” from the 2014 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2014?division=11)

For Time:
Complete 21-15-9 reps of:
Thrusters (30kg/20kg)
Pull-ups (assisted)
Complete 15-12-9 reps of:
Thrusters (35kg/25kg)
Chest-to-bar pull-ups (assisted)
Complete 12-9-6 reps of:
Thrusters (40kg/30kg)
Chest-to-bar pull-ups (assisted)
Bar Dips (assisted)

Score = Time

then…

2) TNG Power Clean 3-3-3-3-3 (climb to a heavy load)

Score = Load

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