Featured Image – Taryn in the foreground with Anelet, Reghardt and Grant in the background….Squat cleans for fun!!

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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) CrossFit Algoa’s Jan Challenge

AMRAP 3 min – Max Distance HS Walk

Score = Distance (m)
*Hands and feet start behind the line, hands and feet must cross the line for the distance to count.

then…

2) Complete 27-21-15-9-6-3 of:
Double Unders
C2B Pull-ups
Box Jump Overs (61cm/51cm)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed
*Compare to 5 Jan 2017

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

LITE WOD

1) CrossFit Algoa’s Jan Challenge

INTERMEDIATE (Int1)
AMRAP 3 min – Max Distance HS Walk

Score = Distance (m)
*Hands and feet start behind the line, hands and feet must cross the line for the distance to count.

Int2:
AMRAP 3 min – Wall Walks (1 WW = 3 m)

Score = Distance (m)
*Lying flat, perpendicular against wall, lying flat. Stepping off wall only allowed from 1 m above ground.

BEGINNER (Beg1)
AMRAP 3 min – Bear Walk – Straight arms and legs
*Hands and feet start behind the line, hands and feet must cross the line for the distance to count.

Score = Distance (m)

Beg2:
AMRAP 3 min – Bear Walk – Bent arms and legs
*Hands and feet start behind the line, hands and feet must cross the line for the distance to count.

Score = Distance (m)

then…

2)
Intermediate Option (Int1):
Complete 27-21-15-9-6-3 of:
Double Unders
Pull-ups
Box Jump Overs (61cm/51cm)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed
Compare to 5 Jan 2017

Beginner Option (Beg1):
Complete 27-21-15-9-6-3 of:
Single Unders
Pull-ups (Purple/Green)
Box Step Overs (51cm/40cm)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed
Compare to 5 Jan 2017

Beginner Option (Beg2):
Complete 27-21-15-9-6-3 of:
Single Unders
Ring Rows
Box Step Overs (41cm)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed
Compare to 5 Jan 2017

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