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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) Handstand Walk 100 m but EMOM, starting at 0 min complete 5 Burpee Broad Jumps (1.2m – stopper to stopper) and 5 Pistols

TC = 10 min

Score = Time/TC plus 1 sec/1m HSW missed

then…

2) CrossFit HQ WOD (181210)

50-40-30-20-10 reps for time of:
Medicine-ball cleans
Box jumps

Men: 20-lb. ball (9.1kg), 24-in. (61cm) box
Women: 14-lb. ball (6.3kg), 20-in. (51cm) box

TC = 20 min

Score = Time/TC Plus 1 sec/repm missed

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Scaling:

Intermediate Option (Int1):

Handstand Walk 70 m but EMOM, starting at 0 min complete 5 Burpee Broad Jumps (1.2m – stopper to stopper) and 5 Pistols
(Int2 – 50m Int3 – 20 Wall Walks)

Beginner Option (Beg1):

Bear Walk (straight arms/legs) 100 m but EMOM, starting at 0 min complete 5 Burpee Broad Jumps (over 5kg bumper) and 5 Alt. Lunges

Beginner Option (Beg3):

Bear Walk (bent arms/legs) 70 m but EMOM, starting at 0 min complete 5 Burpees and 5 step-ups (30cm)

then…

2) Scaling
This couplet contains a significant number of reps but is designed so athletes can keep moving at a steady pace. Select modifications and loads that encourage large sets and short rest breaks. Strive for virtuosity in the medicine-ball clean.

Intermediate Option (Int1):

40-30-20-10-5 reps for time of:
Medicine-ball cleans
Box jumps

Men: 14-lb. (6.3kg) ball, 20-in. (61cm) box
Women: 10-lb. (4.5kg) ball, 15-in. (51cm) box

Beginner Option (Beg1)
30-20-15-10-5 reps for time of:
Medicine-ball cleans
Box jumps

Men: 10-lb. (4.5kg) ball, 12-in. (30cm) box
Women: 6-lb. (3kg) ball, 8-in. (20cm) box

TC = 20 min

Score = Time/TC Plus 1 sec/repm missed

HOLIDAY WOD

1) NB – See WOD 1 under RX and LITE WOD’s

then

2) WOD 2 complete WOD 2 above (RX or LITE) but adapt….
Substitute the Medicine Ball with a bag filled with clothes and books OR find a stone of the approximate weight
Find a step or box to jump onto or else – complete 50cm to 1m broad jumps!

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