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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’ED WOD

1) Thruster 3 – EMOM for 10 min (count sets >65% 1 RM, climb to a max day)

Score = Load

then…

2) Complete 3 Rnds of the following FT:
15 Bar Muscle-ups
30 Thrusters (43kg/30kg)
200 m Run
Rest 3 min

TC = 24 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) Thruster 3 – EMOM for 10 min (count sets >65% 1 RM, climb to a max day)

Score = Load

then…

2) Scaling…

Intermediate (Int1)

Complete 3 Rnds of the following FT:
10 Bar Muscle-ups
25 Thrusters (43kg/30kg)
200 m Run
Rest 3 min

TC = 24 min

Score = Time/TC plus 1 sec/Rep missed

Beginner (Beg1)

Complete 3 Rnds of the following FT:
10 Pull-ups (Purple/Green)
10 Ring Dips (Black/Purple)
25 Thrusters (30kg/20kg)
200 m Run
Rest 3 min

TC = 24 min

Score = Time/TC plus 1 sec/Rep missed

Beginner (Beg1)

Complete 3 Rnds of the following FT:
10 Ring Rows
10 Push-ups (floor/kneeling)
25 Thrusters (20kg/12kg)
200 m Run
Rest 3 min

TC = 24 min

Score = Time/TC plus 1 sec/Rep missed

HOLIDAY WOD

1) Complete 3 Rnds of the following FT:
30 Jumping Towel Pull-ups (if you do not have a bar/branch/rafters to do pull-ups on)
30 Thrusters (Using a backpack loaded 20-25kg/10-15kg OT do Jumping Squats)
200 m Run
Rest 3 min

TC = 24 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/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch