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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 WOD

1) Power Snatch, Cluster 2 – EMOM 10 (Climb to a Max Day)

Score = Load

then…

2) CrossFit HQ WOD (181127)

18-15-12-9-6-3 reps for time of:
Thrusters
Power snatches
Toes-to-Bars

Men: 75 lb. (34kg)
Women: 55 lb. (25kg)

TC = 16 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) Power Snatch, Cluster 2 – EMOM 10 (Climb to a Max Day)

Score = Load

then…

2) CrossFit HQ WOD (181127)

Scaling
This triplet is designed to be performed at high intensity. The load is light and the reps decrease each round, so athletes can push the pace and try to hold on
until the end. Choose loads and toes-to-bars modifications that allow you to do large sets and minimize rest breaks.

Intermediate Option (Int1)
18-15-12-9-6-3 reps for time of:
Thrusters
Power snatches
Hanging leg raises

Men: 55 lb. (25kg)
Women: 45 lb. (20kg)

TC = 16 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1)
15-12-9-6-3 reps for time of:
Thrusters
Power snatches
Hanging knee raises

Men: 45 lb. (20kg)
Women: 35 lb. (15kg)

TC = 16 min

Score = Time/TC plus 1 sec/rep missed

Beg3 – (15kg/10kg) and Sit-ups

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