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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 3 – E2ndMo2ndM 10 min (count sets >80% 1RM)

Score = Load

then…

2) AMRAP the following “Chipper” for 14 min:
100 DU
50 Alternate Jumping Lunges
40 Push-ups
30 OH Walking Lunges – DB or KB (35kgx1/25kgx1)
20 Strict Deficit HSPU (15cm/9cm)
30 OH Walking Lunges – DB or KB (35kgx1/25kgx1)
40 Push-ups
50 Alternate Jumping Lunges
100 DU

Score = Total Reps

EXTRAS

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

LITE WOD

1) Front Squat 3 – E2ndMo2ndM 10 min (count sets >80% 1RM)

Score = Load

then…

2) AMRAP the following “Chipper” for 14 min:
100 Single-Unders
50 Alternate Lunges
40 Push-ups (kneeling)
30 OH Walking Lunges – DB or KB (20kgx1/12kgx1)
20 Piked Push-ups (61cm/floor)
30 OH Walking Lunges – DB or KB (20kgx1/12kgx1)
40 Push-ups (kneeling)
50 Alternate Lunges
100 Singles-Unders

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