Featured Image – Evening class on some good old Turkish Get-up’s!!

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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) Back Squat 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

2) Complete the following FT:
800 m Run
60 GHD Sit-ups (Sub weighted Sit-ups 20kg/10kg on chest)
40 Hang Power Cleans (80kg/56kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1) Back Squat 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

2)
Int1 Option:

Complete the following FT:
800m Run
45 GHD Sit-ups (Sub weighted Sit-ups 20kg/10kg on chest)
40 Hang Power Cleans (70kg/50kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beg1 Option:

Complete the following FT:
800 m Run
60 Sit-ups
40 Hang Power Cleans (55kg/38kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beg2 Option:

Complete the following FT:
800m Run
45 Sit-ups
40 Hang Power Cleans (40kg/28kg)

TC = 12 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