Featured Image –  Coach Anje putting the class through their paces with some snatch drills!

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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 3-3-3-3-3 (Count sets >80% 1RM)
Open Athletes 2-2-2 (80% 1RM)

Score = Load

then…

2) Last completed 22 Feb 2019…

AMRAP the following for 12 min (Open athletes AMRAP 6 min):
Run 200 m
3 Burpees, kick up to Handstand
4 Push-ups
5 Pull-ups
6 Sit-ups
7 Airsquats
Row 200 m (SDHP 20kg/13kg)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) Front Squat 3-3-3-3-3 (Count sets >80% 1RM)
Open Athletes 2-2-2 (80% 1RM)

Score = Load

then…

2) Last completed 22 Feb 2019…

Int1 Option: Same

Beg1 Option:

AMRAP the following for 12 min (Open athletes AMRAP 6 min):
Run 200 m
3 Burpees (plus a wall walk for each burpee)
4 Push-ups
5 Pull-ups (Purple/Green)
6 Sit-ups
7 Airsquats
Row 200 m (SDHP 16kg/10kg)

Score = Total Reps

Beg2 Option:

AMRAP the following for 12 min (Open athletes AMRAP 6 min):
Run 200 m
3 Burpees and 1 worm walk out and back
4 Push-ups (floor/kneeling)
5 Ring Rows (50cm/25cm)
6 Sit-ups
7 Airsquats
Row 200 m (SDHP 12kg/8kg)

Score = Total Reps

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