Featured Image – Climb the Mountain Comp: Reminder… Early Bird Registration closes tonight (24:00) for the Box Comp at CrossFit Algoa. You can still enter late on Friday and on Saturday at the event…contact Dave on 0784517637 for Friday entries and at the Box on Saturday.

ONLINE COMP Entry and Participation Opens Friday 8th and closes Monday 11th at 24:00.

For more details visit… https://crossfitalgoa.com/climb-the-mountain-comp/

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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) E90SOn90S for 9 min (6 Rnds) – 1 Cluster, 1 Push Press, 1 Push Jerks, 1 Split Jerks (climb to a heavy load)

Score = Load

then…

2) AMRAP the following for 3 Rnds:
0:00-1:30: BB Facing Burpees
1:30-3:00: T2B
3:00-4:30: KB Swing (32kg/24kg)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) E90SOn90S for 9 min (6 Rnds) – 1 Cluster (or Power Clean & Thruster), 1 Push Press, 2 Push Jerks (climb to a heavy load)

Score = Load

then…

2) AMRAP the following for 3 Rnds:
0:00-1:30: Burpees
1:30-3:00: HKR
3:00-4:30: KB Swing (24kg/16kg)

Score = Total Reps

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