Featured Image – Team pic from the Beach WOD this past Saturday! Fun times!!!!!

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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) FiCT 2019 – 400 m Run (adapted for Box)

For Time:
200m Run
200m Sandbag Run (60kg/40kg)

TC = 6 min

Score = Time/TC plus 1 sec/rep missed

then…

2) FiCT 2019 – Mitch Buchannon 2019

Complete the following FT:
30 Bar Muscle-ups
60 1 Arm OHS (32kg/24kg)
900 m Water Leg (Malibu Board) – Class sub 2 km Run

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

Nb – 10m = 1 Rep on both WOD’s

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

LITE WOD

1) Int1 Option:
Same

Beg1 Option:

SB (40kg/30kg)

Beg3 Option:
SB or WB or Bumper (20kg/10kg)

then…

2) Int1 Option:
Bar M-up 20
KB (24kg/16kg)
Int2 – 20 Black/Purple Bar M-ups
Int3 – 20 Jumping Bar M-up or stronger bands

Beg1 Option:
30 Pull-ups (Purple/Green)
30 Ring Dips (Black/Purple)
KB (16kg/10kg)

Beg2 Option:
30 Ring Rows (50cm/25cm)
30 Push-ups (floor/kneeling)
KB (12kg/5-8kg)

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