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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) Front Squat 2 – E2ndMon2ndM 12 min (6 Rnds) (Count sets >80% 1RM)

Score = Load

then…

2) Complete the following triplet FT:
42-21-18 DB/KB Front Squats (24kg KB, 20kg DB and 16kg KB, 15kg DB)
21-15-9 Burpee Box Jump Over (61cm/51cm)
100-100-100 DU

TC = 14 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) Front Squat 2 – E2ndMon2ndM 12 min (6 Rnds) (Count sets >80% 1RM)

Score = Load

then…

2)

Int1 Option:
Same except DU 70-70-70

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

Beg1 Option:

Complete the following triplet FT:
42-21-18 DB/KB Front Squats (16kg KB, 15kg DB and 12kg KB, 10kg DB)
21-15-9 Burpee Box Step Over (61cm/51cm)
100-100-100 SU

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

Beginner (Beg2)

Complete the following triplet FT:
42-21-18 DB/KB Front Squats (12kg KB, 10kg DB and 8kg KB, 7.5kg DB)
21-15-9 Burpee Box Step Over (40cm)
70-70-70 SU

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