Featured Image – Who is going to top Don’s digging deep WOD face on 19.5!! Here is Don at CrossFit Kaiyay (Photo credit – Kilo’s and Pounds  Photography).

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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) Cluster 2 – EMOM 10 (count sets >70% 1RM)
Open Athletes – 1 Cluster E2ndMon2ndM (5 sets) (60% 1RM)

Score = Max Load

NB – drop btwn reps

then…

2) In pairs, AMRAP the following for 15 min: (Open athletes – AMRAP 5 min):
6 Clusters – 1 for 1 (50kg/35kg)
9 Synchro T2B
12 Synchro DB Box Step Ups (22.5kgx1/15kgx1 at 61cm/51cm)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) Cluster 2 – EMOM 10 (count sets >70% 1RM)
Open Athletes – 1 Cluster E2ndMon2ndM (5 sets) (60% 1RM)
NB Beg1/2/3 – Power Clean, Thruster allowed

Score = Max Load

NB – drop btwn reps

then…

2) In pairs, AMRAP the following for 15 min: (Open athletes – AMRAP 5 min):
6 Clusters – 1 for 1 (50kg/35kg)
9 Synchro T2B
12 Synchro DB Box Step Ups (22.5kgx1/15kgx1 at 61cm/51cm)

Score = Total Reps

Int1/2/3:
Same

Beg1:
(35kg/25kg); Synchro Hanging Leg Raises ; Synchro DB Step Ups (15kgx1/10kgx1 at 61cm/51cm)

Beg2:
(25kg/15kg); Synchro Hanging Knee Raises ; Synchro DB Step Ups (10kgx1/5kgx1 at 41cm)

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