Featured Image – Our FUN Fitness Camp was held this past weekend for all Members and transformation Challenge Members! In picture all those who could stay to the very end! We had FUN!!!!!

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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) Practice Handstands

Score = For Quality

then…

2) Strict C2B Pull-ups – 50 FT

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

3) Strict HSPU – 50 FT

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

4) X-Side Bridge – accumulate 3 min on each side (mix as needed)

TC = 8 min

Score = Total Time

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) Practice Handstands – Progressions (Tripod Headstand; Tripod Piked Stand; Piked HS Holds – box)

Score = For Quality

2) Intermediate Option (Int1):

Strict Pull-ups – 50 FT

Beginner Option (Beg1):

Strict Pull-ups (Purple/Green) – 50 FT

(Beg3) Option:
Ring Rows – 50 FT

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

3) Intermediate Option (Int1):

Strict HSPU – 30 FT

Beginner Option (Beg1):

Piked PU – 50 FT (61cm Box/Floor)

(Beg3) Option:
Piked PU – 50 FT (Floor/kneeling)

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

4) Intermediate Option (Int1):

Side Bridge – accumulate 3 min on each side (mix as needed)

Beginner Option (Beg1):

Side Bridge – accumulate 2 min on each side (mix as needed)

(Beg3) Option:
Kneeling Side Bridge – accumulate 2 min on each side (mix as needed)

TC = 8 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 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