Feature Image – Sisters Amber and Jemima (left) on some mobility work…a big congrats to Amber for finishing her final matric exams yesterday!!

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

RX WOD

1) AMRAP the following for 5 Rounds…
Min 1 – Rowing (cal) (or SDHP 20kg/12kg)
Min 2 – Bar Muscle-ups
Min 3 – Handstand Walking (m)
Min 4 – T2B
Min 5 – Wall Balls (9.1kg/6.3kg to 10ft/9ft)
Min 6 – Rest

Score = Total Reps
HSW – 1 Rep = 1 m

EXTRAS

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

LITE WOD

1)
Intermediate Option (Int1) – same as Rx:

AMRAP the following for 5 Rounds…
Min 1 – Rowing (cal) (or SDHP 20kg/12kg)
Min 2 – Bar Muscle-ups
Min 3 – Handstand Walking (m)
Min 4 – T2B
Min 5 – Wall Balls (9.1kg/6.3kg to 10ft/9ft)
Min 6 – Rest

Score = Total Reps
HSW – 1 Rep = 1 m OR INT2… Wall Walks (1 rep = 3 m)

Beginner Option (Beg1)

AMRAP the following for 5 Rounds…
Min 1 – Rowing (cal) (or SDHP 16kg/8kg)
Min 2 – Pull-ups (Purple/Green)
Min 3 – Bear Walk (Straight limbs)
Min 4 – HKR
Min 5 – Wall Balls (6.3kg/4.5kg to 10ft/9ft)
Min 6 – Rest

Score = Total Reps
Bear Walk – 1m = 1 rep

TC Member Option (Beg3)

AMRAP the following for 5 Rounds…
Min 1 – Rowing (cal) (or SDHP 12kg/5-8kg)
Min 2 – Ring Rows
Min 3 – Bear Walk (Bent limbs)
Min 4 – Sit-ups
Min 5 – Wall Balls (4.5kg/3kg to 10ft/9ft)
Min 6 – Rest

Score = Total Reps
HSW – 1 Rep = 1 m

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 placed 2nd in the Mens 40-44 yrs at the 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