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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

FiCT 2018 Event 4 “The Spotlight”

1 RM Snatch
*adjusted for class… take 15 min to work up to a max for the day

Score = Max Load

then…

2) FiCT 2018 – Event 6 “Big Kahunas”:

Complete the following FT:
25 m OH walking Lunge (36kgx1/21kgx1)
20 D-ball (50kg/30kg) (CFA – or Sandbag Cleans)
15 Muscle-ups (Ladies 10)

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

“LITE” WOD

FiCT 2018 Event 4 “The Spotlight”

1 RM Snatch (Power Snatch allowed)
*adjusted for class… take 15 min to work up to a max for the day

Score = Max Load

then…

2) CrossFit Algoa’s LITE Variant of FiCT 2018 – Event 6 “Big Kahunas”:

Complete the following FT:
25 m OH walking Lunge (20kgx1/12kgx1)
20 D-ball (30kg/20kg) (CFA – or Sandbag Cleans)
15 Pull-ups (assisted)
15 Jumping Dips

TC = 8 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