Featured Image – An attentative class as Coach Deane spots Slade on a muscle-up drill. Learning new skills leads to growth as an athlete and are key in the continued journey to higher levels of fitness!

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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 the following AMRAP for 12 min:
Min 1 – HS Walk Obstacle (Regional ramp x 2 – distance 12 m) – count meters walked
Min 2 – TNG Power Cleans (85kg/60kg) *Min of 5 TNG per set

Score = Total Meters plus Reps

then…

2) Complete 3 Rnds of:
100 DU
15 Burpee Box Jump Overs (61cm/51cm)
15 Hang Power Cleans (85kg/60kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1) Complete the following AMRAP for 12 min:
Min 1 – Wall Walks (1 = 3m) Or Bear Walk (m)
Min 2 – TNG Power Cleans (60kg/40kg) *Min of 5 TNG per set

Score = Total Meters plus Reps

then…

2) Complete 3 Rnds of:
100 Single-Unders
15 BB Facing Burpees (Jump over – double foot)
15 Hang Power Cleans (60kg/40kg)

TC = 12 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 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