Featured Image – Our classes are FUN…A packed class of ladies a few weeks ago!

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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) 1 Hang Power Clean, 2 Hang Squat Cleans – 12 minutes to Climb to a Max Day

Score = Load

then…

2) Workout 3 – AOQ 2016 (https://games.crossfit.com/workouts/onlinequalifiers/2016)

Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans
Men use 155 lb. (70kg)
Women use 105 lb. (47kg)

Score = Total Reps

Event 3 Variations
40-44
Men use 155 lb.
Women use 105 lb.

45-49
Men use 155 lb.
Women use 105 lb.

50-54
Men use 155 lb.
Women use 105 lb.

55-59
chin-over-bar pull-ups
Men use 135 lb. (61kg)
Women use 95 lb. (43kg)

60+
chin-over-bar pull-ups
Men use 115 lb. (52kg)
Women use 75 lb. (34kg)

EXTRAS

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

LITE WOD

1) 1 Hang Power Clean, 2 Hang Squat Cleans – 12 minutes to Climb to a Max Day

* Hang Power Clean, Front Squat allowed on 2nd rep!

Score = Load

then…

2) CrossFit Algoa’s LITE VARIANT of Workout 3 – AOQ 2016 (https://games.crossfit.com/workouts/onlinequalifiers/2016)

Complete as many rounds and reps as possible in 15 minutes of:
55 single-unders
15 pull-ups (assisted)
5 hang power cleans
Men use 155 lb. (50kg)
Women use 105 lb. (32kg)

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@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