Featured Image –  A massive thank you to @reeboksa for our coaches kit out! The best #CrossFit footwear, clothing accessories and gear by far!!!!!! From left Deane, Dave, Grant, Cindy, Iain, Sam and Anje (Absent Eva, Emlyn, Lesley and Jeanine)

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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 EMOM for 10 min:
1st min – Squat Clean plus 4 Front Squats (count sets >65% 1RM Front Squat)
2nd min – Strict Ring Dips RM

Score = Load and note total Reps on Ring Dips

then…

2) Climb the following Ladders for 9 min:
5-10-15-20-25-30-35-40-45 etc…DU
1-2-3-4-5-6-7-8-9 etc… Burpee M-up
2-4-6-8-10-12-14-16-18 etc… Clean (squat) (84kg/55kg)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Complete the following EMOM for 10 min:
1st min – Squat Clean plus 4 Front Squats (count sets >65% 1RM Front Squat)
2nd min – Strict Assisted Bar Dips RM

Score = Load and note total Reps on Ring Dips
*Power Clean plus 5 Front Squats allowed
**Further scaling for Ring Dips – Parallette Dips

Score = Load

then…

2) Climb the following Ladders for 9 min:
5-10-15-20-25-30-35-40-45 etc…Single-Unders
1-2-3-4-5-6-7-8-9 etc… Burpee Pull-up
2-4-6-8-10-12-14-16-18 etc… Clean (squat) (60kg/43kg)

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