Featured Image – Thando trying to mimmick the “Hulk” face on his shirt, with the aid of a 40kg Kettlebell on our AFL Competitors programming!

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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 And LITE WOD’s

1) Complete the following for Max Reps:
Min 1,2 – AMRAP Clean (61kg/43kg or 40% 1RM)
Min 3 – AMRAP T2B (add load during this min)
Min 4,5 – AMRAP Clean (84kg/58kg or 52% 1RM)
Min 6 – AMRAP T2B (add load during this min)
Min 7,8 – AMRAP Clean (102kg/70kg or 63% 1RM)
Min 9 – AMRAP T2B (add load during this min)
Min 10,11 – AMRAP Clean (124kg/86kg or 77% 1RM)
Min 12 – AMRAP T2B (add load during this min)
Min 13,14 – AMRAP Clean (143kg/100kg or 89% 1RM)
Min 15 – 1 min AMRAP T2B

Score = Reps x load for all minutes plus T2B

Example: The Sum of = (12 reps x 61kg) + (10 reps x 84kg) + (6 x 102kg) + (4 x 124kg) + (2 x 143kg) + (20+15+15+12 T2B)

Int1/2/3 – Same
Beg1 – Hanging Leg Raises and %’s
Beg2 – Hanging Knee Raises and %’s

then…

2) Complete 5 Rnds of the following for time:
10 Burpee and Plate GTOH (BB Plate 25kg/15kg)
200 m Run

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Int1/2 – Same
Int3 – 20kg/15kg
Beg1 – 10kg/5kg and 150 m Run
Beg2 – 5kg/2.5kg and 100 m Run

EXTRAS WOD

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

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