Featured Image – Intern Coach Iain judging at our “Climb The Mountain” Fundraiser event held recently! Great photography by @toosocialsa
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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) Open Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 52kg/36kg OHS, 22.5kg/15kg DB snatches
Time cap: 14 minutes
Score = Time/TC plus 1 sec/rep missed
then…
2) Front Squat 3-3-3-3-3 (Count sets >75% 1RM)
Score = Load
EXTRAS WOD
Chat to our coaches about completing extras from Tier 1 of our competitors program!
LITE WOD
1) Scaled Open Workout 18.3
2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups
Women perform 20kg/15kg OHS, 15kg/10kg DB snatches
Time cap: 14 minutes
Score = Time/TC plus 1 sec/rep missed
then…
2) Front Squat 3-3-3-3-3 (Count sets >75% 1RM)
Score = Load
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
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