Featured Image – A massive congratulations to all who completed the Open of the 2018 Reebok CrossFit Games!!!! We eagerly await the final results. We have approximately 11 months to “kill” your weaknesses for next years Open – Small daily diligent improvements lead to massive gains in performance, health and fitness over time!!!!

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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) OHS 5-5-5-5-5 (count sets >70% 1RM) – E2ndMo2ndM for 10 min (5 Rnds)

Score = Load

then…

2) Complete 5 Rnds of the following FT:
20 OHS (70kg/50kg or 50% of 1RM)
600 m Run
25 m HS Walk (Intem. 4 Wall Walks)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE

1) OHS 5-5-5-5-5 (count sets >70% 1RM) – E2ndMo2ndM for 10 min (5 Rnds)

Score = Load

then…

2) Complete 5 Rnds of the following FT:
20 OHS (45kg/30kg or 50% of 1RM)
600 m Run
25 m Bear Walk

TC = 25 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