Feature Image – Our Summer Transformation Challenge starts Monday 19:10 with our Kick-off meeting. If there are any late entries, please email info@algoacrossfit.com asap! Our Nutrition Workshop will be held on Tuesday at 19:30. Please RSVP for this workshop by Monday 12:00…email info@algoacrossfit.com.

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

RX WOD

1)
a) Back Squat 3 – E2ndMO2ndM 10 (count sets >75% 1RM)

Score = Load

b) Back Squat 10 (60-65% 1RM)

Score = Load

then…

2) Tabata the following for Max Reps/Calories/Distance:

a) Rowing (Calories)

30 sec Rotation

b) 5 m Shuttle Sprint (1 length = 1 rep)

30 sec Rotation

c) Double Unders

30 sec Rotation

d) BB Facing Burpees

Score = Total Reps & Calories

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1)
a) Back Squat 3 – E2ndMO2ndM 10 (count sets >75% 1RM)

Score = Load

b) Back Squat 10 (60-65% 1RM)

Score = Load

then…

2) Tabata the following for Max Reps/Calories/Distance:

a) Rowing (Calories)

30 sec Rotation

b) 5 m Shuttle Sprint (1 length = 1 rep)

30 sec Rotation

c) Single-Unders

30 sec Rotation

d) BB Facing Burpees

Score = Total Reps & Calories

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/afl-competition-training/.

Cool-down/Trigger Ball/Foam Roll/Stretch