Featured Image – Catch Coach Dave and some awesome athletes from PE at the “All In” Sports Ministry Conference to be held this weekend! To sign-up for the Conference please CLICK HERE to Register, even though entry is free! CLICK HERE to go to Facebook for more info on the event!

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

RX WOD

1) Those who missed yesterday’s Re-test FiCTOQ 1 and or FiCTOQ2 please test today! This is for both Transformation Challengers and Non-Challengers.

For the rest…complete the following…

Power Cleans 3-3-3-3-3 (count sets >75% 1RM)

Score = Load

then…

2) AMRAP the following for 15 minutes (5 Rnds):
Min 1 – C2B Pull-ups
Min 2 – DB Snatch (30kg/20kg)
Min 3 – Burpee Broad Jump (1m)

Score = Total Reps
NB – BBJ – Over a blue mat!

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Those who missed yesterday’s Re-test FiCTOQ 1 and or FiCTOQ2 please test today! This is for both Transformation Challengers and Non-Challengers.

For the rest…complete the following…

Power Cleans 3-3-3-3-3 (count sets >75% 1RM)

Score = Load

then…

2) Intermediate Option (Int1):

AMRAP the following for 15 minutes (5 Rnds):
Min 1 – Pull-ups
Min 2 – DB Snatch (25kg/15kg)
Min 3 – Burpee Broad Jump (1m)

Score = Total Reps
NB – BBJ – Over a blue mat!

Beginner Option (Beg1):
AMRAP the following for 15 minutes:
Min 1 – Pull-ups (Purple/Green)
Min 2 – DB Snatch (20kg/10kg)
Min 3 – Burpee Broad Jump (Over 5kg bumper)

Score = Total Reps

TC Member Option (Beg1):
AMRAP the following for 15 minutes:
Min 1 – Ring Rows
Min 2 – DB Snatch (15kg/7.5kg)
Min 3 – Burpees

Score = Total Reps

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/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch