Featured Image – Don on the ‘deads’ of 18.4…Judge Eva really encouraging him on the lockout with her posture!

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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) EMOM complete the following for 10 min:
1st Min – 10 FR Walking Lunges (75kg/50kg or 40% of your 1RM Front Squat)
2nd Min – 12 GHD Sit-ups (Class Sub – weighted sit-ups 20kg/10kg)

Score = Reps completed out of 110

Then…

2) Complete the following Sprint Chipper FT:
400 m Run
30 Ring Dips
20 Hang Power Snatch (52kg/36kg)

TC = 7 min

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) EMOM complete the following for 10 min:
1st Min – 10 FR Walking Lunges (45kg/25kg or 40% of your 1RM Front Squat)
2nd Min – 12 Sit-ups

Score = Reps completed out of 110

Then…

2) Complete the following Sprint Chipper FT:
400 m Run
30 Bar Dips (Assisted)
20 Hang Power Snatch (35kg/22kg)

TC = 7 min

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