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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) Practice Handstand Holds (freestanding) by accumulating 15-30 sec of holding EMOM for 10 min

Score = For Quality

then…

2) CrossFit HQ WOD – (170101 / 160210) *Compare to CrossFit Algoa 10 Jan 2017

For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
CrossFit Algoa Suggested Loading DB – 30kgx2/20kgx2

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

“LITE” WOD

1) Practice Handstand Holds by accumulating 15-30 sec of holding EMOM for 10 min
Int1 – Same as RX; Int2/Beg1 – At Wall; Beg2/3 – Piked Variants (Box/floor)

Score = For Quality

then…

2) CrossFit HQ WOD – (170101 / 160210) *Compare to CrossFit Algoa 10 Jan 2017

Intermediate Option (Int1)
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
CrossFit Algoa Suggested Loading DB – 22.5kgx2/15kgx2

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1)
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
CrossFit Algoa Suggested Loading DB – 15kgx2/7.5kgx2

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg3)
For time, fast and heavy:
21 dumbbell thrusters
Run 200 meters
18 dumbbell thrusters
Run 200 meters
15 dumbbell thrusters
Run 200 meters
CrossFit Algoa Suggested Loading DB – 10kgx2/5kgx2

TC = 14 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