Featured Image – Jason, Emma and Page getting in some SUP Boarding while on holiday! REMINDER to sign-up for the Open at games.crossfit.com – the first workout (18.1) is announced early Friday and you have until Monday evening to complete it! (Image courtesy of Jason)

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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)

Snatch 3-3-3-3-3 (Count sets>80% 1RM)
Open Athletes 2-2-2-2 (70% 1RM)

Score = Load

then…

2) AMRAP the following for 12 min (Open athletes AMRAP 6 min):
Run 200 m
3 Burpees, kick up to Handstand
4 Push-ups
5 Pull-ups
6 Sit-ups
7 Airsquats
Row 200 m (SDHP 20kg/13kg)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1)

Power Snatch, OHS 3-3-3-3-3 (Count sets>80% 1RM)
Open Athletes 2-2-2-2 (70% 1RM)

Score = Load

then…

2) AMRAP the following for 12 min (Open athletes AMRAP 6 min):
Run 200 m
3 Burpees, step feet up onto bench (51cm)
4 Push-ups (kneeling)
5 Pull-ups (assisted)
6 Sit-ups
7 Airsquats
Row 200 m (SDHP 16kg/10kg)

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