Featured Image – Men’s line-up at the start of the Madison Triplus…a “considerably” fit bunch of individual men at the 2018 Reebok CrossFit Games!! (Image courtesy of CrossFit, Inc.)

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

1) AMRAP the following for 4 Rnds (12 min):
Min 1 – Muscle-ups
Min 2 – HS Walking (m)
Min 3 – Strict HSPU

Score = Total Reps

then…

2) 5 Rounds for Time of:
80 DU
400 m Run
12 Burpee BJO (61cm/51cm)

TC = 18 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) AMRAP the following for 4 Rnds (12 min):
Min 1 – Pull-ups (Assisted)
Min 2 – Wall Walks
Min 3 – Piked Push-ups (61cm/floor)

Score = Total Reps

then…

2) 5 Rounds for Time of:
80 Singles
400 m Run
12 Burpee Box Step Over (61cm/51cm)

TC = 18 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 as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch