Featured Image – The CrossFit Games OPEN starts February 21st… We usually have around 60 of our members participating in The Open, from newbies through to elite athletes… find out more about this competition for EVERYONE at… https://open.crossfit.com/english

Image courtesy of CrossFit, Inc.

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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) Clean 2 – EMOM 10 (count sets >75% 1 RM)

Score = Load

then…

2) With a partner AMRAP Man Makers, 1 for 1 for 12 min (DB 25kgx2/15kgx2)

Score = Total Reps (of 1 athlete)
Ps – if one athlete cannot keep pace, the other may lift 2 or more reps in a row

EXTRAS

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

LITE WOD

1) Clean 2 – EMOM 10 (count sets >75% 1 RM)

Score = Load
Beg1/2/3 – Power Clean, Front Squat allowed

then…

2) Int1 Option:
With a partner AMRAP Man Makers, 1 for 1 for 12 min (DB 22,5kgx2/15kgx2)

Score = Total Reps (of 1 athlete)
Ps – if one athlete cannot keep pace, the other may lift 2 or more reps in a row

Beg1 Option:

With a partner AMRAP Man Makers, 1 for 1 for 12 min (DB 15kgx2/10kgx2)

Score = Total Reps (of 1 athlete)
Ps – if one athlete cannot keep pace, the other may lift 2 or more reps in a row

Beg2 Option:

With a partner AMRAP Man Makers, 1 for 1 for 12 min (DB 10kgx2/7.5kgx2)

Score = Total Reps (of 1 athlete)
Ps – if one athlete cannot keep pace, the other may lift 2 or more reps in a row

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