Featured Image – #18point3 is in the bag! A massive congratulations to everyone! A great test of your fitness…so well done to everyone who stepped out of their comfort zone and ventured abit more into the “unknown” making it now abit more “known” for you! With CrossFit it prepares you for the “unknown and the unknowable”…so the greater your fitness, and skill level, the more prepared you will be! In shot, from left, Coach Dave (CrossFit Irongate), Iain, Jason and Coach Deane after Iain and Jason pushed some boundaries on completing 18.3!

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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) Every 90 sec for 15 minutes complete the following:
1st 90 sec – Front Squat 3 (count sets >80% 1RM)
2nd 90 sec – HS Walking (m)

Score = Load (note total distance walked)

Then…

2) Climb the following ladder for 12 min of 3-6-9-12-15-18…etc.:
Clusters (squat clean thrusters) (45kg/30kg)
C2B Pull-ups
HS Walk (m)
*1m = 1 rep

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Every 90 sec for 15 minutes complete the following:
1st 90 sec – Front Squat 3 (count sets >80% 1RM)
2nd 90 sec – Wall Walks (full = 7,5m and half = 3,25m)

Score = Load (note total distance walked)

Then…

2) Climb the following ladder for 12 min of 3-6-9-12-15-18…etc.:
Clusters (squat clean thrusters) (30kg/20kg)
Pull-ups (assisted)
Wall Walk 1-1-2-2-3-3-4-4-5-5 etc…or Bear Walk (m)
*1m = 1 rep

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