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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) CrossFit HQ WOD (181130)

Complete as many rounds as possible in 15 minutes of:
7 squat snatches
14 strict ring dips

Men: 165 lb. (75kg)
Women: 110 lb. (50kg)

Score = Total Reps

then…

2) Complete 10 Rnds of the following FT:
200 m Run
30 DU

TC = 15 min

Score = Time/Tc plus 1 sec/rep missed (10m = 1 Rep)

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) CrossFit HQ WOD (181130)

Scaling
This couplet will challenge athletes with significant loading and gymnastics volume. Go lighter on the snatches without making the reps too easy; a series of singles is acceptable here, but avoid very long breaks between reps. Modify the ring dips so you can move through the reps without failing on singles or stalling on the gymnastics half of the couplet.

Intermediate Option (Int1)
Complete as many rounds as possible in 15 minutes of:
7 squat snatches
14 assisted ring dips (B/P – CFA Int1)

Men: 135 lb. (61kg)
Women: 95 lb. (43kg)

Beginner Option (Beg1)
Complete as many rounds as possible in 15 minutes of:
7 squat snatches
14 knee push-ups

Men: 95 lb. (43kg)
Women: 65 lb. (30kg)

CrossFit Algoa’s Beg3 – (20kg/10kg) and kneeling Pushups

Score = Total Reps

then…

2)

Intermediate Option (Int1)

Complete 10 Rnds of the following FT:
200 m Run
20 DU

TC = 15 min

Score = Time/Tc plus 1 sec/rep missed (10m = 1 Rep)

Beginner Option (Beg1):

Complete 10 Rnds of the following FT:
150 m Run
30 SU

TC = 15 min

Score = Time/Tc plus 1 sec/rep missed (10m = 1 Rep)

Beg3:

Complete 10 Rnds of the following FT:
100 m Run
20 SU

TC = 15 min

Score = Time/Tc plus 1 sec/rep missed (10m = 1 Rep)

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