Featured Image – Best of luck to Tim who moved down to Cape Town this past weekend! We wish you well for your next adventure in life! In picture Tim, during the Hero Wod “The Lyon” on Saturday! We will miss you Timo!

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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) EMOM for 12 min:
1st Min – 5 Strict Pull-ups (load as needed)
2nd Min – 5 Strict Deficit HSPU (choose appropriate depth)

Score = Reps achieved out of 60

then…

2) CrossFit HQ’s WOD – 180104

For time:
10 single-leg squats, alternating
10-yard (9.14m) handstand walk
20 single-leg squats, alternating
20-yard (18.28m) handstand walk
30 single-leg squats, alternating
30-yard (27.42m) handstand walk
40 single-leg squats, alternating
40-yard (36.56m) handstand walk

TC = 16 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1) EMOM for 12 min:
1st Min – 5 Strict Pull-ups (Assisted)
2nd Min – 5 Piked Deficit Push-ups (61cm/51cm) *Choose appropriate depth

Score = Reps achieved out of 60

then…

2) CrossFit HQ WOD – 180104
Scaled Versions:

Both exercises in this couplet are intended to be moderately difficult yet done at a quick pace. Both movements require strength, balance and flexibility. Pick a scale for each that pushes your weaknesses, but can still be performed with some intensity.

Intermediate Option
For time:
10 assisted single-leg squats, alternating
1 wall walk
20 assisted single-leg squats, alternating
2 wall walks
30 assisted single-leg squats, alternating
3 wall walks
40 assisted single-leg squats, alternating
4 wall walks

Beginner Option
For time:
10 box step-ups, alternating
10-yard (9.14m) bear crawl
20 box step-ups, alternating
20-yard (18.28m) bear crawl
30 box step-ups, alternating
30-yard (27.42m) bear crawl
40 box step-ups, alternating
40-yard (36.56m) bear crawl

TC = 16 min

Score = Time/TC plus 1 sec/rep missed

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