Featured Image – A massive thank you to @shaunbennprojects (FB) @bennshaun (Inst) for sorting out our Box lighting and sponsoring us with new LED lights!! Thank you:) 

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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) EMOM 10 min:
1st Min – AMRAP BB Facing Burpees
2nd Min – 5 Push Jerks (for max load)

Score = Total Burpees plus sum of Load on each set
For example: 5 x 15 burpees = 75 plus 325 (60kgx2/65kg/70kgx2) for a Total Score of 400

then…

2) Complete the following FT:
50 DB Snatch (22.5kgx1/15kgx1)
20 Bar Muscle-ups
50 DB (1 arm) Overhead Squat (22.5kgx1/15kgx1)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

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

LITE WOD

1) EMOM 10 min:
1st Min – AMRAP BB Facing Burpees
2nd Min – 5 Push Jerks (for max load)

Score = Total Burpees plus sum of Load on each set
For example: 5 x 15 burpees = 75 plus 325 (60kgx2/65kg/70kgx2) for a Total Score of 400

Beg1/2/3 – Can also perform a Push Press

then…

2) LITE Options

Int1 – Same
Int2 – 14 Bar Muscle-up
Int3 – Bar Muscle-up (Black/Purple)
Beg1 – DB (15kgx1/10kgx1); C2B Pull-ups (Purple/Green)
Beg2 – DB (10kgx1/5kgx1); Ring Rows (50cm/25cm)

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