Featured Image – Damian and Roxy on Open Workout 11.4…our competitors getting in some Open specific training! Sign-up for the Open at games.crossfit.com
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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)
a) Push Press 3-3-3-3-3 (count sets >80% 1RM)

Score = Max Load

b) Strict Press 3-3-3-3-3 (count sets >80% 1RM)

Score = Max Load

then…

2) Workout 11.4 (https://games.crossfit.com/workouts/open/2011#workoutsTab4)

Masters Men & Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (55kg/40kg)
10 Muscle-ups

Includes Masters Men and Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (50kg/35kg)
10 Muscle-ups

Score = Total Reps

EXTRAS

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

LITE WOD

1)
a) Push Press 3-3-3-3-3 (count sets >80% 1RM)

Score = Max Load

b) Strict Press 3-3-3-3-3 (count sets >80% 1RM)

Score = Max Load

then…

2) CrossFit Algoa’s LITE Variant – Workout 11.4 (https://games.crossfit.com/workouts/open/2011#workoutsTab4)

Masters Men & Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (30kg/20kg)
10 Pull-ups (assisted) and 10 Push-ups

Score = Total Reps

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