Featured Image – From left Dave, Roman and AJ at Fittest in Cape Town (FiCT) 2018 on the event “The Trap” (Photo credit Iain Maughan-Brown).

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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 and LITE WOD’S

1) If you missed Friday’s WOD…complete:

a) AMRAP the following over 12 minutes (BB – 60kg/43kg) (LITE – 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

if you completed this yesterday, then complete the following…

b) Complete 3 Rnds for Max Reps of:
AMRAP 1 – L-sit (accumulate seconds of holding) (LITE – Tuck Sit)
AMRAP 1 – T2B (LITE – HKR)
AMRAP 1 – C2B Pull-ups (LITE – Assisted PU’s)
AMRAP 1 – Pistols (alt.) (LITE – Lunges)

Score = Total Reps

then…

2) In Teams of 6 AMRAP the following for 12 minutes:
Athlete 1 – completes 2 Burpee BJO’s (61cm/51cm) and then 5 Airsquats and 5 Push-ups
Athlete 2 – can start on the same sequence as soon as Athlete 1 moves off the 1st Box
Athlete 3-6 follow the lead
Athlete 1 then returns completing 2 Burpee BJO’s (61cm/51cm) and then 5 Airsquats and 5 Push-ups

NB LITE – BB Facing Burpees, 5 Airsquat and 5 Kneeling Pushups

Score = Total Reps (Team)

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