Featured Image – What is your exercise prescription (i.e. training program), if you have one? Is your training program fun? Are you making the gains you desire or are you heading in the direction that you want to regarding your health, fitness and wellness? Are you interested in trying out CrossFit Algoa? Give us a call or email us on the details below for 3 Free Trial Classes!!

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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) Power Clean and 3 Split Jerks (count sets >70% 1RM Split Jerk) – E2ndMon2ndM 12 min (6 Rnds)

Score = Load

then…

2) Complete 3 Rnds of the following FT:
30 T2B
30 Power Cleans (61kg/43kg)
30 m HS Walk

TC = 20 min

Score = Time/TC plus 1 sec/Rep missed

Int1/2 – Same
Int3 – 52kg/36kg ; 25 T2B
Beg1 – 40kg/27kg ; HLR
Beg2 – 25kg/15kg ; HKR

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

LITE WOD

1) Beg2/3 – 3 Push Jerks or Press allowed

Score = Load

then…

2) Options:

Int1/2 – Same
Int3 – 52kg/36kg ; 25 T2B
Beg1 – 40kg/27kg ; HLR
Beg2 – 25kg/15kg ; HKR

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