Featured Image – #18point5 Katrin Davidsdottir vs Annie Thorisdottir vs Sara Sigmundsdottir…catch the live announcement at games.crossfit.com during the early hours of Friday morning.
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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) 2 Turkish Get-Up’s each side – Climb to a heavy load over 12 minutes (Open athletes climb to a moderate load)

Score = Load

then…

2) AMRAP the following for 12 min with a KB (24kg/16kg): (Open athletes only complete 2 Rnds or 5 min cap):
1 Turkish Get-up Left
1 Turkish Get-up Right
2 OHS Left
2 OHS Right
3 KB Snatch (power) from the hang Left
3 KB Snatch (power) from the hang Right

(Open athletes 2 Rnds or 5 min Cap Time)

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) 2 Turkish Get-Up’s each side – Climb to a heavy load over 12 minutes (Open athletes climb to a moderate load)

Score = Load

then…

2) AMRAP the following for 12 min with a KB (16kg/10kg): (Open athletes only complete 2 Rnds or 5 min cap):
1 Turkish Get-up Left
1 Turkish Get-up Right
2 OHS Left
2 OHS Right
3 KB Snatch (power) from the hang Left
3 KB Snatch (power) from the hang Right

(Open athletes 2 Rnds or 5 min Cap Time)

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