Featured Image – CrossFit Algoa Kids Head Coach, Cindy Levey, with Logan getting in some airsquats at our 2017 Nutritech East Cape Champs! Our CrossFit Algoa Kids training starts 22 January 2018…for more info contact us at info@algoacrossfit.com / 0845086893 (Kids).

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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) CrossFit HQ WOD – 171219

3 rounds for time of:
Run 800 meters
15 deadlifts, 275-lb. (124kg/87kg or 65% 1RM)
15 strict handstand push-ups

*10m = 1 rep

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

then…

2) EMOM 10 min – 15 m HS Walk

Score = Total Distance (max is 150m)

EXTRAS

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

LITE

1) CrossFit Algoa’s LITE VARIANT of CrossFit HQ WOD – 171219

3 rounds for time of:
Run 800 meters
15 deadlifts (80kg/55kg or 65% 1RM)
15 piked push-ups (61cm/floor)

*10m = 1 rep

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

then…

2) EMOM 10 min – 2 Wall Walks (OR further scaling 15 m Bear Walk)
NB – 1 Wall Walk is counted as 7.5m

Score = Total Distance (max is 150 m)

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