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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) On a Running Clock…

At 0 min:
Heavy Isabel Snatch 30 (102kg/70kg or 70% 1RM) FT
Scaling 70% 1RM (or complete on moderately heavy loading)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…at 20 min…

2) Complete the 30 Muscle-ups FT
Int1 – Same
Int2 – Banded Bar M-up (Purple/Green) or Jumping M-up
Beg1 – 30 C2B Pull-ups (Purple/Green) and 30 Ring Dips (Purple/Black)
Beg2 – 30 Ring Rows (feet 50cm/25cm) and 30 Push-ups (floor/knees)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then at…35 min…

3) Run 1 mile (1609m) FT

Score = Time

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