Featured Image – Coach Deane and Coach Eva…smiling after some recovery after a tough met con!

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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) Complete the following FT…
2 Rounds of:
Run 800 m
30 Pull-ups
2 Rounds of:
Run 600 m
20 C2B Pull-ups
2 Rounds of:
Run 400 m
10 Bar Muscle-ups

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Accumulate the following hold times for an overall time:
1 min L-sit
1 min Tuck-sit
1 min Front Bridge
1 min X-bridge (L)
1 min X-Bridge (R)

TC = 12 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!

LITE WOD

1) Complete the following FT…
2 Rounds of:
Run 800 m
30 Ring Rows
2 Rounds of:
Run 600 m
20 Pull-ups (Assisted)
2 Rounds of:
Run 400 m
10 C2B Pull-ups (Assisted)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Accumulate the following hold times for an overall time:
1 min Tuck-sit
1 min Tuck-sit (1 foot down or 1 min Front Bridge for further scaling)
1 min Side-bridge (L)
1 min Side-Bridge (R)

TC = 12 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