Featured Image – If you have not seen it yet, go see the 2nd episode of the Road to the Games…@tiaclair1 and her toughest competition and fellow Aussie @karawebb1 at games.crossfit.com (Image courtesy of CrossFit, Inc.)

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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 WOD

1) Deadlift 5-5-5-5-5 (70% 1RM)

Score = Load

then…

2) Complete 3 Rnds of the following (BB 61kg/43kg):

AMRAP 3
12 Deadlifts
9 Hang Power Cleans
6 Push Press
3 Thrusters

then Rest 1 min before the next round!

Score = Total Reps

EXTRAS

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

LITE WOD

1) Deadlift 5-5-5-5-5 (70% 1RM)

Score = Load

then…

2) Complete 3 Rnds of the following (BB 45kg/30kg):

AMRAP 3
12 Deadlifts
9 Hang Power Cleans
6 Push Press
3 Thrusters

then Rest 1 min before the next round!

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