Featured Image – Midday Class in their Optimal Recovery Positions (ORP’s), after yesterday’s tough WOD!

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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) CrossFit Algoa’s WOUNDED ANIMAL 3…

Complete the following FT (T2,3):
40 Strict HSPU
60 Kipping HSPU
…But EMOM complete 7.62 m HS Walk (starting at 0 min)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 2 Rnds of the following couplet FT:
20 Unbroken TNG Clean and Jerk (50kg/32kg)
100 Unbroken DU
NB – if you stop to rest or trip up then complete 5 BBF Burpees before continuing

TC = 7 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) CrossFit Algoa’s WOUNDED ANIMAL 3…

Complete the following FT (T2,3):
40 Piked Push-ups (61cm/floor)
60 Piked Push-ups (floor/kneeling)
…But EMOM complete 2 Wall Walks or scale to a 7.62 m Bear Walk (starting at 0 min)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following couplet FT:
20 Unbroken TNG Clean and Jerk (32kg/20kg)
100 Unbroken SU
NB – if you stop to rest or trip up then complete 5 Burpees before continuing

TC = 7 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