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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) Clean (squat) and Jerk (split) 2-2-2-2-2-2 (Count sets >75% 1RM)
Open Athletes 2-2-2-2 (70% 1RM)

Score = Load

then…

2) AMRAP the following for 15 min: (Open athletes only complete 2 Rnds or 5 min cap):
10 KB Swings (24kg/16kg)
10 T2B
10 SDHP – with KB (24kg/16kg)
10 KB Facing Burpees – New Open Standard
10 Goblet Squats (24kg/16kg)

(Open athletes 2 Rnds or 5 min Cap Time)

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

1) Clean (power clean, front squat allowed) and Jerk (push) 2-2-2-2-2-2 (Count sets >75% 1RM)
Open Athletes 2-2-2-2 (70% 1RM)

Score = Load

then…

2) AMRAP the following for 15 min: (Open athletes only complete 2 Rnds or 5 min cap):
10 KB Swings (16kg/12kg)
10 Hanging Knee Raises
10 SDHP – with KB (16kg/12kg)
10 KB Facing Burpees (step over)
10 Goblet Squats (16kg/12kg)

(Open athletes 2 Rnds or 5 min Cap Time)

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