Featured Image – Coach Cindy on Open Workout 18.1 – a Big Congratulations to all who completed Open Workout 18.1…the coaching staff are proud of you all!!!!!!

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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) Back Squat 3-3-3 (count sets >85% 1RM, go for max)

Score = Load

b) Front Squat 3-3-3 (count sets >80% 1RM, go for max)

Score = Load

Then…

2)
a) Complete the following FT:
9-6-3 Front Squat (100kg/70kg)
100-100-100 DU’s

TC = 6 min

1 min rest, straight into…

b) Complete 21-15-9 of the following FT:
Deadlifts (100kg/70kg)
Dips

TC = 6 min

Score = Time/Time Cap plus 1 sec/rep missed (ON BOTH WORKOUTS!!)

EXTRAS WOD

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

LITE WOD

1)
a) Back Squat 3-3-3 (count sets >85% 1RM, go for max)

Score = Load

b) Front Squat 3-3-3 (count sets >80% 1RM, go for max)

Score = Load

Then…

2)
a) Complete the following FT:
9-6-3 Front Squat (70kg/40kg)
100-100-100 Single-Unders

TC = 6 min

1 min rest, straight into…

b) Complete 21-15-9 of the following FT:
Deadlifts (70kg/40kg)
Dips (assisted)

TC = 6 min

Score = Time/Time Cap plus 1 sec/rep missed (ON BOTH WORKOUTS!!)

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