Featured Image – Aidan on Open Workout 19.4!

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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) Complete 4 RFT of:
7 TNG Power Clean (80kg/56kg)
14 Box Jump Overs (76cm/61cm)
21 m Handstand Walk

TC = 15 min

Score = Time/TC plus 1 sec/Rep missed

then…

2) Complete 10 Rnds of the following FT:
10 x 7.54 m Shuttle Run
50 DU

TC = 12 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) Options:

Int1 – Same as Rx
Int2 – 15 m HS walk
Int3 – (70kg/49kg) / 7 Wall Walks
Beg1 – (55kg/38kg) / BJO (61cm/51cm) / 30 m Bear Walk (straight arms)
Beg2 – (35kg/20kg) / Box Step Over (41cm) / 30 m Bear Walk (bent arms)

then…

2) Options:

Int1 – Same
Int2 – 40 DU
Int3 – 30 DU
Beg1 – 50 SU
Beg2 – 30 SU

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