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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) Complete 5 Rnds of the following FT:
15 Power Cleans (70kg/50kg)
300 m Run
10 Strict HSPU
15 m HS Walk

*10m = 1 rep

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

then…

2) HS Hold – accumulate 3 min of HS Holding
*Every time you break complete 5 Target Burpees before restarting

Score = Total Time

EXTRAS

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

LITE WOD

1) Complete 5 Rnds of the following FT:
15 Power Cleans (50kg/30kg)
300 m Run
10 Piked Push-ups (61cm/51cm)
45 Opp Shlder Touches from Piked Push-up Position (61cm/51cm)

*10m = 1 rep

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Piked HS Hold – accumulate 3 min of Piked HS Holding
*Every time you break complete 5 Target Burpees before restarting

Score = Total Time

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