Featured Image – John-Luc pushing through a tough Team WOD, with Coach Anje to his right.
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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).

Please find our HOLIDAY SCHEDULE here – https://crossfitalgoa.com/schedule/

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

RX WOD

1) Complete the following SquatCon FT:
21 Front Squats (55% 1RM)
15 Front Squats (60% 1RM)
9 Front Squats (65% 1RM)
6 Front Squats (70% 1RM)
3 Front Squats (75% 1RM)

NB – From Floor, 1st rep of a squat clean counts!

TC = 15 min

Score = Time/TC plus 1 sec/rep

then…

2) Complete the following FT:
150-100-50 DU
15-12-9 Muscle-ups

TC = 12 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

Scaling – Beginners take the bar from a rack!

Intermediate Option (Int1):

Same as Rx! Power Clean allowed!

Beginner Option (Beg1 & 3):

Same loading if you have a 1RM but from the rack!

If you do not have a 1 RM then use the following loading description as a guide!

21 Front Squats (Light – should be complete in 2-3 sets)
15 Front Squats (Moderately light – should be complete in 3-4 sets)
9 Front Squats (Moderate heavy – should be completed in 3-4 sets)
6 Front Squats (Heavy – should be completed in 2-3 sets)
3 Front Squats (Slightly Heavier – should be completed in 1-2 sets)

then…

2) Scaling:

Intermediate Option (Int1)

Complete the following FT:
120-80-40 DU
12-9-6 Muscle-ups
(Int2 – Banded M-up (P/G); Int3 – Jumping M-up)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1):

Complete the following FT:
150-100-50 SU
15-12-9 Pull-ups (Purple/Green)
15-12-9 Ring Dips (Black/Purple)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg3):

Complete the following FT:
120-80-40 SU
21-15-9 Ring Rows
21-15-9 Push-ups (kneeling)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

HOLIDAY WOD

Complete 200 Airsquats For Time, but EMOM (at the start of every minute) starting at 0 min complete 10 burpees!

Score = Time

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