Featured Image – Some OH Walking lunges during Saturday’s tough Chipper WOD!

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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) 2 Skin the Cat – EMOM for 10 min (slow and controlled)

Score = 20 Reps (note number completed)

then…

2) AMRAP the following for 14 min:
400 m Run
20 C2B Pull-ups
20 m HS Walk

Score = Toptal Reps
HSW 1 m = 1 Rep
Run 10 m = 1 Rep

EXTRAS

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

LITE WOD

1) Options:
Int1/2/3 – same
Beg1/2 – Assisted jump up and reduced ROM
Beg3 – 5 sec Tuck Hang; 5 sec Shoulder Ext (pushdown) x 2

then…

2) Options:
Int1 – Same
Int2 – 15 C2B PU, 15 m HSW
Int3 – same as Int2 but 5 WW
Beg1 – 20 PU (P/G); 20m Bear Crawl – Str
Beg2 – 20 RR (50/25cm); 20 Bear Crawl – Bent

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