Featured Image – Roxy and Vicky finding their 6 step max DB/KB Overhead Walking lunge weight!

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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) EMOM complete the following:
1 Cluster (count sets >85% 1RM) – EMOM for 12 min

Score = Max Load

then…

2) Complete 2 Rnds of the following for Max Reps:

AMRAP 5 min:
10 Thrusters (60kg/43kg)
200 m Run
…Rest 5 min

10m = 1 Rep

Score = Total Reps

EXTRAS

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

LITE WOD

1) Options:

Beg2/3 – Power Clean then Thruster allowed

then…

2) Options:

Int1 – Same
Int2/3 – 52kg/36kg
Beg1 – 40kg/25kg
Beg2 – 25kg/15kg

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