Featured Image – From left Jacques, Iain, Coach Deane, Rob, and Donovan on Saturday’s team WOD – Jacques and Rob on toes to bar with the rest on front bridge holds. Team cohesion is critical on these WODs!

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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 5 Rnds of the following (10 min):
Min 1 – Front Squat 3 (Counts sets >80% 1RM)
Min 2 – HSPU RM

Score = Load (Note Reps on HSPU)

then…

2) Complete the following FT:
6-5-4-3-2-1 Hang Clean (squat) (102kg/67kg)
60-50-40-30-20-10 DU’s

TC = 8 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 5 Rnds of the following (10 min):
Min 1 – Front Squat 3 (Counts sets >80% 1RM)
Min 2 – Piked Push-ups (61cm/floor)

Score = Load (Note Bands used)

then…

2) Complete the following FT:
6-5-4-3-2-1 Hang Clean (squat) (60kg/40kg)
60-50-40-30-20-10 Single-Unders
NB – Hang Power Clean, Front Squat allowed

TC = 8 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