Featured Image – Awesome weather for a Beach WOD in the friendly City of PE!!

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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) In Teams of 3 – E90sOn90s for 15 min (10 Rnds):
AMRAP DB Box Step-overs (61cm/51cm and 35kgx2/22.5kgx2)
NB – Box Orientation – step-over longways to prevent Box tipping!

…in the following order:
1st Athlete goes from 0-30 sec
2nd Athlete goes from 30-60 sec
3rd Athlete goes from 60-90 sec

Score = Total Reps (per athlete)

then…

2) In Teams of 2, AMRAP the following for 20 minutes, alternating rounds:
1st Athlete completes:
20 HSPU’s
20 T2B
25-ft DB OH Lunge (1 DB on shoulder, other OH – 35kgx2/22.5kgx2)
…Athlete 2 starts HSPU’s as soon as Athlete 1 finishes the DB OH lunge and Athlete 1 completes a 400 m Run before returning and waiting for Athlete 2 to complete the DB OH Lunge

2nd Athlete completes the following while Athlete 1 runs 400m:
20 HSPU’s
20 T2B
25-ft DB OH Lunge (1 DB on shoulder, other OH – 35kgx2/22.5kgx2)
…Athlete 1 starts HSPU’s as soon as Athlete 2 finishes the DB OH lunge and Athlete 2 completes a 400 m Run before returning and waiting for Athlete 1 to complete the DB OH Lunge

Score = Total Reps
NB 10 m = 1 Rep (on the run)
NB 1-ft = 1 rep on the walk

EXTRAS WOD

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

“LITE” WOD

1) In Teams of 3 – E90sOn90s for 15 min (10 Rnds):
AMRAP DB Box Step-overs (51cm/41cm and 20kgx2/15kgx2)
NB – Box Orientation – step-over longways to prevent Box tipping!

…in the following order:
1st Athlete goes from 0-30 sec
2nd Athlete goes from 30-60 sec
3rd Athlete goes from 60-90 sec

Score = Total Reps (per athlete)

then…

2) In Teams of 2, AMRAP the following for 20 minutes, alternating rounds:
1st Athlete completes:
20 Piked Push-ups (floor/kneeling)
20 HKR
25-ft DB OH Lunge (1 DB on shoulder, other OH – 20kgx2/15kgx2)
…Athlete 2 starts HSPU’s as soon as Athlete 1 finishes the DB OH lunge and Athlete 1 completes a 400 m Run before returning and waiting for Athlete 2 to complete the DB OH Lunge

2nd Athlete completes the following while Athlete 1 runs 400m:
20 Piked Push-ups (floor/kneeling)
20 HKR
25-ft DB OH Lunge (1 DB on shoulder, other OH – 20kgx2/15kgx2)
…Athlete 1 starts HSPU’s as soon as Athlete 2 finishes the DB OH lunge and Athlete 2 completes a 400 m Run before returning and waiting for Athlete 1 to complete the DB OH Lunge

Score = Total Reps (Athletes score alone)
NB 10 m = 1 Rep (on the run)
NB 1-ft = 1 rep on the walk

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 women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch