Featured Image – Excellent work Gerhard – getting in some training while on holiday!

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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)
a) Front Squat 5-5-5 (70% 1RM)

Score = Load

b) Thruster 10-10 (60% 1RM)

Score = Load

then…

2) Open Workout 13.3 & 12.4 (https://games.crossfit.com/workouts/open/2013#workoutsTab3)

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs/9.1kg to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs/6.3kg to 9′ target)
90 Double-unders
30 Muscle-ups

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1)
a) Front Squat 5-5-5 (70% 1RM)

Score = Load

b) Thruster 10-10 (60% 1RM)

Score = Load

then…

2) CrossFit Algoa’s LITE VARIANT of Open Workout 13.3 & 12.4 (https://games.crossfit.com/workouts/open/2013#workoutsTab3)

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (6.3kg to 10′ target)
90 Single-unders
30 Jumping Pull-ups (15.24cm top of head to bar)

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (4.5kg to 9′ target)
90 Single-unders
30 Jumping Pull-ups (15.24cm top of head to bar)

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