Featured Image – Coach Anje getting in some running work while on holiday in Gonubie!

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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 & LITE WODS

1) Complete 5 Rnds of the following FT:

400m Run
20 Thrusters (45kg/30kg)
20 C2B Pull-ups

TC = 26 min

Score = Time/TC plus 1 sec/rep missed

Scaling
Aim to complete this couplet in about 25 or fewer minutes.
Reduce the loading on the Thrusters so that you can complete the 20 reps in 2-3 sets! Similarly with the pull-ups!

Intermediate Option (Int1)

1) Complete 5 Rnds of the following FT:

400m Run
20 Thrusters (35kg/26kg)
20 Pull-ups

TC = 26 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1)

1) Complete 5 Rnds of the following FT:

400m Run
20 Thrusters (25kg/15kg)
20 Pull-ups (Purple/Green)

TC = 26 min

Score = Time/TC plus 1 sec/rep missed

Beg3 – (20kg/12kg) / Ring Rows

EXTRAS
Chat to the coaches concerning our AFL Competitors program.

HOLIDAY WOD

1) Complete 5 Rnds of the following FT:

400m Run
25 Burpee, Jumping squat

*Burpee, Jumping squat – complete a burpee but squat down (below parrallel or start below parrallel) and jump up so your feet leave the ground! I.e. jumping squat!

TC = 26 min

Score = Time/TC plus 1 sec/rep missed
Beg1 – 20 Burpee, Jumping squat ; Beg3 – Burpee, Jumping squat

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