Featured Image – CrossFit stressors are, at least in terms of heart rate, quite similar to traditional “cardio.” View the full article at: https://www.crossfit.com/essentials/what-about-cardio (Image courtesy of CrossFit, Inc.)

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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) Partner Workout (Compare to 18 Feb 2017)

Complete the following FT with a partner:
75 Clean & Jerk (60kg/40kg)
100 HSPU
250 SDHP (20kg/13kg) or Row 2500m
500 DU

Score = Time
*Split the reps in any manner with one partner doing no more than 60% of the allocated reps
**When 1 works, the partner rests

Intermediate Option (Int1)

Complete the following FT with a partner:
75 Clean & Jerk (52kg/36kg)
70 HSPU’s (foor/1 abmat)
250 SDHP (20kg/13kg) or Row 2500m
350 DU

Score = Time
*Split the reps in any manner with one partner doing no more than 60% of the allocated reps
**When 1 works, the partner rests

Beginner Option (Beg1)

Complete the following FT with a partner:
75 Clean & Jerk (40kg/25kg)
100 Piked Push-ups (61cm/floor)
250 SDHP (16kg/10kg) or Row 2500m (LITE – SDHP 16kg/10kg)
500 SU

Score = Time
*Split the reps in any manner with one partner doing no more than 60% of the allocated reps
**When 1 works, the partner rests

Beginner Option (Beg3)

Complete the following FT with a partner:
50 Clean & Jerk (20kg/12kg)
70 Piked Push-ups (floor/kneeling)
150 SDHP (12kg/5-8kg) or Row 1500m
350 SU

Score = Time
*Split the reps in any manner with one partner doing no more than 60% of the allocated reps
**When 1 works, the partner rests

EXTRAS WOD

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

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