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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 WOD

1) Complete 3 Rnds of the following for Max Reps:
AMRAP 1 min – Burpee Box Jump Overs (61cm/51cm)
AMRAP 1 min – DB Snatch (30kg/20kg)
AMRAP 1 min – Handstand Push-ups
AMRAP 1 min – OHS (40kg/30kg)
AMRAP 1 min – C2B Pull-up’s
Rest 1 min

Score = Total Reps

then…

2) With a partner AMRAP the following for 10 min:
50 DU’s
10 Burpees
*As 1 Athlete stops the DU’s then he/she starts on the burpees and the 2nd partner starts their DU’s. The 1st partner can only start the 2nd Rnd of DU once the 2nd Athlete has completed their burpees!

Score = Total Reps (total for both partners summed)

EXTRAS

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

LITE WOD

1) Complete 3 Rnds of the following for Max Reps:
AMRAP 1 min – Burpee Box Step Overs (61cm/51cm)
AMRAP 1 min – DB Snatch (20kg/10kg)
AMRAP 1 min – Piked Push-ups
AMRAP 1 min – OHS (30kg/20kg)
AMRAP 1 min – Pull-up’s (assisted)
Rest 1 min

Score = Total Reps

then…

2) With a partner AMRAP the following for 10 min:
50 Single Unders
7 Burpees
*As 1 Athlete stops the SU’s then he/she starts on the burpees and the 2nd partner starts their SU’s. The 1st partner can only start the 2nd Rnd of SU’s once the 2nd Athlete has completed their burpees!

Score = Total Reps (Record your own meters completed as an individual)

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