Featured Image – What is your ORP “Optimal Recovery Position”?…Here Wendy, Peter, Pete and Malikha are found in their “ORP’s” after a tough Met Con yesterday!

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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 and LITE WOD’s

1) Power Elizabeth 21-15-9 of:
Power Clean (61kg/43kg) (LITE – 43kg/27kg)
Ring Dips (LITE – assisted Bar Dips)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 5 Rnds of the following FT:
6 Muscle-ups (LITE – 6 assisted C2B Pull-ups and 6 assisted bar dips)
9 STOH (70kg/52kg) (LITE – 50kg/35kg)
12 T2B (LITE – HKR)

TC = 15 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!

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