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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 and LITE WOD’s

1) Rope Climbing (4.5m) – with a partner AMRAP 10 min
Nb – Go 1 for 1

Score = Individual Reps

Int1 (same); Beg1 (Rope Pull-ups, leg assisted); Beg3 (Rope Pulls – lying to standing)

then…

2) AMRAP the following for 12 minutes:
5 Burpee BJO (76cm/61cm)
9 Deadlift
6 Power Clean
3 Power Snatch
6 OHS
9 Front Squat
5 Burpee Bar-M-up

RX WOD BB = (61kg/43kg)

Score = Total Reps
Compare to 21 Jan 2017

Intermediate Option (Int1)
Same as Rx, but Int2 can complete Burpee Jumping Bar-M-up

Beginner Option (Beg1)

AMRAP the following for 12 minutes:
5 BB Facing Burpee
9 Deadlift
6 Power Clean
3 Power Snatch
6 OHS
9 Front Squat
5 Burpees, 5 Pull-ups (Purple/Green)

BB = (35kg/20kg)

Beginner Option (Beg3)

AMRAP the following for 12 minutes:
5 Burpees
9 Deadlift
6 Power Clean
3 Power Snatch
6 OHS
9 Front Squat
5 Burpees, 5 Ring Rows

BB = (20kg/12kg)

Score = Total Reps
Compare to 21 Jan 2017

EXTRAS WOD

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

HOLIDAY WOD

AMRAP the following for 12 min:
3 Burpees
7 Push-ups
3 Burpees
14 Air-squats
3 Burpees
7 Pistols

Score = Total Reps
Int1 – Same; Int2 – Bench pistols; Beg1 – Lunges; Beg3 – kneeling PU and Step-ups (40cm) for lunges

Score = Total Reps

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