Featured Image – Anje and Roxy on Saturday’s Team WOD, getting in some good team practice for Fittest in Cape Town 2019 (FiCT 2019), which takes place at month end!

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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) Turkish Get-ups 2e (Max Load) – E2ndMon2ndM for 12 min (6 Rnds)

Score = Load

then…

2) AMRAP the following for 20 min:
800 m Run
50 DU

Score = Total Reps plus (Distance/10)
(i.e. 10 m = 1 rep)

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

LITE WOD

1) Turkish Get-ups 2e (Max Load) – E2ndMon2ndM for 12 min (6 Rnds)

Score = Load
Beginners – Focus on movement mechanics on a comfortable loading

then…

2)
Intermediate Option (Int1):
Same as Rx

Beginner Option (Beg1):
AMRAP the following for 20 min:
800 m Run
50 SU

Score = Total Reps plus (Distance/10)
(i.e. 10 m = 1 rep)

Beginner Option (Beg2):
AMRAP the following for 16 min:
800 m Run
30 SU

Score = Total Reps plus (Distance/10)
(i.e. 10 m = 1 rep)

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