Featured Image – Easter Monday Open Box…all the fitness!!

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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) Front Squat 5-5-5-5-5 (Count sets >75% 1RM)

Score = Load

then…

2) Complete the following triplet FT:

21-15-9 OH Walking lunge (61kg/43kg)
30-25-20 T2B
21-15-9 Burpee BJO (61cm/51cm)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed
NB – Burpee BJO – new standard

EXTRAS WOD

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

LITE WOD

1) Front Squat 5-5-5-5-5 (Count sets >75% 1RM)

Score = Load

then…

b) Complete the following triplet FT:

21-15-9 OH Walking lunge (40kg/27kg)
30-25-20 HKR
21-15-9 BB Facing Burpees (step back/up/step-over)

TC = 14 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@algoacrossfit.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