Featured Image – Another formal congrats t0 Coach Deane for passing his Certified CrossFit Trainer (CCFT) examination last week on his very first attempt!! Coach Deane is obviously super talented…here he is on his his Handstand Walking ramp, made to the exact specs of the CrossFit Games Regionals ramp! He made this ramp during his study breaks last week, while studying for his CCFT exam!!
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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) Front Squat 3-2-2-2-1-1-1-1

Score = Sum of all your Loads

then…

2) Climb the following Ladder for 9 min:
3-6-9-12-15-18-21-24 etc… of Hang Squat Clean (61kg/43kg)
1-2-3-4-5-6-7-8-9-10 etc… of Bar Muscle-ups

Score = Total Reps

EXTRAS

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

LITE WOD

1) Front Squat 3-2-2-2-1-1-1-1

Score = Sum of all your Loads

then…

2) Climb the following Ladder for 9 min:
3-6-9-12-15-18-21-24 etc… of *Hang Squat Clean (40kg/25kg)
1-2-3-4-5-6-7-8-9-10 etc… of Pull-ups and Push-ups (i.e. 1 Pull-ups, 1 Push-ups)

Score = Total Reps
(NB – Intermediate can do feet on wall Bar M-up or Banded M-up)

*Hang Squat Clean – Hang Power Clean, Front Squat allowed

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