Featured Image – Okkert in his Optimal Recovery Position (ORP), while Davey makes sure his Dad recovers well!:)

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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) Push Press 3-3-3-3-3 (count sets >75% 1RM, go for max day)

Score = Load

then…

2) CrossFit HQ’s WOD 181208

3 rounds for time of:
30 dumbbell snatches
30 toes-to-bars

Men: 50-lb. (22.5kg) dumbbell
Women: 35-lb. (15kg) dumbbell

TC = 15 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) Push Press 3-3-3-3-3 (count sets >75% 1RM, go for max day)

Score = Load

then…

2) CrossFit HQ’s WOD 181208

Scaling
The dumbbell work is meant to be fast and should not slow you down. Choose lighter loads to keep the intensity high, and select toes-to-bars modifications that
allow you to complete the reps in about 4-5 sets. Avoid laboring for singles or very small sets.

Intermediate Option (Int1)

3 rounds for time of:
30 dumbbell snatches
30 hanging leg raises

Men: 35-lb. (15kg) dumbbell
Women: 20-lb. (10kg) dumbbell

Beginner Option (Beg1)
3 rounds for time of:
30 dumbbell snatches
30 hanging knee raises
(Beg3 – Sit-ups)

Men: 20-lb. (10kg) dumbbell
Women: 15-lb. (6.8kg) dumbbell

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

HOLIDAY WOD

Complete 3 rounds of the following for time:
30 Jumping Alternate Lunges (15 each leg) (Beginners can complete step ups on a 20-30cm step)
30 Sit-ups

Men: 50-lb. (22.5kg) dumbbell
Women: 35-lb. (15kg) dumbbell

TC = 15 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