Featured Image – Coach Deane getting the class through some mobility, activation and warm-up work to get the class prepped for some serious work!!!!

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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) EMOM for 12 min:
Min 1 – AMRAP DU
Min 2 – AMRAP L-sit Pull-up

Score = Total Reps

then…

2) Complete the following Triplet FT:
27-21-15 T2B
15-12-9 Push Jerks (80kg/56kg)
21-15-9 Box Jump Over (61cm/51cm)

TC = 12 min

Score = Time/TC plus 1 sec/Rep missed

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

LITE WOD

1) Options:
Int1/2 – Same
Int3 – Tuck Sit PU
Beg1 – SU and Assisted L-sit PU (B/P)
Beg2 – SU and 10 sec Tuck Sit plus AMRAP RR (50/25cm)

then…

2) Options:

Int1/2 – 75kg/52kg
Int3 – 70kg/48kg
Beg1 – 50kg/35kg ; HLR ; BSO (61cm/51cm)
Beg2 – 35kg/22kg ; HKR ; BSO (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