Featured Image – Welcome home Coach Deane!!

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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) Practice Kipping Pull-ups

Score = For Quality

2) Workout 3 of the Age-Group Online Qualifyer Reebok CrossFit Games 2017 (AOQ 2017) (https://games.crossfit.com/workouts/onlinequalifiers/2017/3?division=18)

Complete 21-15-9 of the following FT:
STOH (61kg/43kg)
C2B Pull-ups

Score = Time

then…

3) Accumulate 2 minutes of L-sitting FT

TC = 6 min

Score = Time/TC plus 1 sec/sec missed

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

LITE WOD

1) Practice Kipping Pull-ups

Score = For Quality

2) CrossFit Algoa’s LITE Variant for Workout 3 of the Age-Group Online Qualifyer Reebok CrossFit Games 2017 (AOQ 2017)
(https://games.crossfit.com/workouts/onlinequalifiers/2017/3?division=18)

Options:

Int1/2 – Same as RX
Int3 – Pull-ups
Beg1 – (45kg/30kg) ; PU (P/G)
Beg2 – (30kg/20kg) ; RR (50cm/25cm)

then…

3) Options:
Int1 – Same as Rx
Int2/3 – Weak L-sit (knees bent 30-45 degrees)
Beg1 – L-sitting
Beg2 – L-sitting 1 foot down (5 sec, alternating)
Beg3 – Front Bridging

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