Featured Image – Monday’s class getting mobile for the WOD!
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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 OPEN Workout 17.2

WORKOUT 17.2 Rx’d (Ages 16-54)
Complete as many rounds and reps as possible in
12 minutes of:

2 rounds of:
50-ft. (15.24m) weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft.  (15.24m) weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups
every 2 rounds.
M 50-lb. dumbbells
F 35-lb. dumbbells

Tie-break – At the end of each round (after the eighth power clean), time should be
marked.

Score = Total Reps

then…

2) Leaving E2ndMon2ndM RM Strict HSPU for 10 minutes (5 sets)

Score = Total Reps

EXTRAS

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

LITE WOD

1) CrossFit OPEN Workout 17.2

Scaled – WORKOUT 17.2
Complete as many rounds and reps as possible in
12 minutes of:
2 rounds of:
50-ft. (15.24m) weighted walking lunge
*16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. (15.24m) weighted walking lunge
*16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups
every 2 rounds.
M 50-lb. dumbbells
F 35-lb. dumbbells

Tie-break – At the end of each round (after the eighth power clean), time should be
marked.

(Ages 16-54)
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Girls use 10-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Masters 55+:
Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups
Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

then…

2) Leaving E2ndMon2ndM RM Piked Push-ups (51cm/floor) for 10 minutes (5 sets)

Score = Load

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