Featured Image – A packed “Freedom Day” WOD at CrossFit Algoa! Lots of laughs, fun, fitness, sweating and heavy breathing! Well done ladies and gents!

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#healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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) In groups of 4 complete the following Chipper FT:
400 DU (LITE – Single-Unders)
NB – to work, 3 partners must hang from a pull-up bar (LITE – Ring Row Hold)

100 TNG Fat Bar Clusters (30kg/20kg) (LITE 20kg/15kg) – no dropping allowed
NB – to work, 3 partners must hold a full depth airsquat (LITE – Half Squat Hold)

100 Toes to Bar (LITE – HKR)
NB – to work, 3 partners must hold a front bridge (LITE – Kneeling Front Bridge Hold)

400 DU (LITE – Single-Unders)
NB – to work, 3 partners must hang from a pull-up bar

Rules:
NB – 2 partners complete half the reps while the other 2 complete the other half
NB – for reps to count the other 2 partners must be completing the stipulated hold

Score = Time

then…

2) In Teams of 4, Climb 2-4-6-8-10 etc, of the following ladder for 8 min:
Tyre Flip (270kg/180kg) – flip in pairs or alone (LITE – 180kg/90kg)
Synchro Burpee Tyre Jump (LITE – synchro burpee step-up) (51cm)
*Synchro starts with everyone lying on the ground together and ends with everyone standing tall together!

Score = Total Reps

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