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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 & LITE WOD’S

1) In Teams of 2, AMRAP the following for 15 min:
10 Sandbag Cleans (60kg/40kg) (LITE – 40kg/30kg)
100m Sandbag Belly Carries (10 x 10 m Shuttles)
100m Sandbag Belly Hold Walking Lunges (10 x 10 m Shuttles)
*Partition work as needed but each athlete must work on every mvt in every round
10 m = 1 rep

Score = Total Reps

then…

2) In Teams of 2, complete the following FT:
50 Strict HSPU (LITE – Piked Push-ups)
75 Burpee BJO (61cm/51cm) (LITE – Burpee Step Over 61cm/51cm)
100 Horizontal Ring Rows (LITE – Ring Rows)
*AFL Competitors – use a weight vest (9.1kg/6.3kg)

Score = Time

EXTRAS WOD

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

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