Featured Image – Our FiCT Team on the “Team Donny” WOD – Team Deadlift and Synchro Burpees!
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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) Bear Complex – E2ndMon2ndM for 14 min (7 Rnds) complete 1 Complex (climb to a max day)
Score = Load (kg)
Bear complex – Power clean, front squat, push press to rear rack, back squat, rear rack push press
then…
2) Climb the following ladder for 12 min:
1-2-3-4 etc… Bear Complex (50kg/35kg)
2-4-6-8 etc… Bar Muscle-ups
Score = Total Reps
*Bear complex – as above for (1) or cluster, to back rack, rear rack thruster
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!
LITE WOD
1) Bear Complex – E2ndMon2ndM for 14 min (7 Rnds) complete 1 Complex (climb to a max day)
Score = Load (kg)
*Bear complex – Power clean, front squat, push press to rear rack, back squat, rear rack push press
Beg 2 – lower loads – 2 Complexes per Rnd
then…
2)
Int1 Option:
Climb the following ladder for 12 min:
1-2-3-4 etc… Bear Complex (45kg/31kg)
2-4-6-8 etc… Bar Muscle-ups
Int2 – Banded Bar M-up (Black/Purple)
Int3 – Jumping Bar M-up or stronger bands
Score = Total Reps
*Bear complex – as above for (1) or cluster, to back rack, rear rack thruster
Beginner Option (Beg1):
Climb the following ladder for 12 min:
1-2-3-4 etc… Bear Complex (35kg/25kg)
2-4-6-8 etc… Pull-ups (Purple/Green) and Ring Dips (Black/Purple)
Score = Total Reps
*Bear complex – as above for (1) or cluster, to back rack, rear rack thruster
Beginner Option (Beg2):
Climb the following ladder for 12 min:
1-2-3-4 etc… Bear Complex (25kg/15kg)
2-4-6-8 etc… Ring Rows (50cm/25cm) and Push-ups (floor/kneeling)
Score = Total Reps
*Bear complex – as above for (1) or cluster, to back rack, rear rack thruster
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
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