Featured Image – Coach Deane ensuring Schmolly has her breakfast and completes her weekly weigh-in!! (Scmolly weighed in at 2.7kg)
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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on email@example.com / 0845086893 (Kids) / 0784517637 (adults).
1) FGB Style WOD – 4 Rnds of the following, AMRAP’ing each for 1 min:
1st min – Thrusters (45kg/30kg)
2nd min – Ring Muscle-up’s
3rd min – DB Step-up (25kgx2/20kgx2 at 61cm/51cm)
4th min – HSPU
5th min – Row (cal) or SDHP (20kg/12kg)
6th min – Rest
Score = Total Reps
1 Cal = 1 Rep
Use 1xKB if DB’s are limited
Chat to our coaches about completing extras from Tier 1 of our competitors program!
Int1 – Same
Int2 – Bar M-ups, 22.5/15kg, HSPU F-1 abmat
Int3 – Bar M-ups (B/P), 40/27kg, 20/15kg ; (HSPU 1/2 abmat risers)
Beg1 – Ring/Bar Dips (P/G) ; 30/20kg, 15/10kg ; Piked PU (61cm/floor)
Beg2 – Seated Parallette Dips; 20/12kg, 10/5kg ; Piked PU (Floor/kneeling)
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on firstname.lastname@example.org 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