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 WOD

1) Back Squat 10-10-10 (60% 1RM)

Score = Load

then…

2) AMRAP the following over 12 minutes (BB – 60kg/43kg):
AMRAP 1 – Thruster
Rest 30 sec
AMRAP 2 – STOH
Rest 1 min
AMRAP 3 – Cluster
Rest 1 min
AMRAP 2 – STOH
Rest 30 sec
AMRAP 1 – Thruster

Score = Total Reps

EXTRAS

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

LITE WOD

1) Back Squat 10-10-10 (60% 1RM)

Score = Load

then…

2) AMRAP the following over 12 minutes (BB – 40kg/25kg):
AMRAP 1 – Thruster
Rest 30 sec
AMRAP 2 – STOH
Rest 1 min
AMRAP 3 – Cluster
Rest 1 min
AMRAP 2 – STOH
Rest 30 sec
AMRAP 1 – Thruster

Score = Total Reps

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave ondave@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