Featured Image – Fun in the Sun at our Beach WOD from this past weekend!!

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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) Tabata the following:

a) DU

2 min Transition

b) Power Snatch (35kg/25kg)

2 min Transition

c) Box Jump Over (61cm/51cm)

2 min Transition

d) Hang Power Clean and Push Jerk (35kg/25kg)

2 min Transition

e) Lateral BB Facing Burpees

2 min Transition

f) DU

Score = Total Reps (Note total reps on each)

EXTRAS

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

LITE WOD

1) Intermediate Option (Int1)
Same as Rx

Beg1 Option:
SU
BB – 25kg/15kg
Lateral Burpee Step Over
Box Step Overs (61cm/51cm)

Beg2 Option:
SU
BB – 20kg/12kg
Lateral Burpee Step Over
Box Step Overs (40cm)

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