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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 and LITE WOD’S

1) Practice Kipping Pull-ups

Score = For Quality

Beg1/2/3 – practice pogressive drills until where they are comfortable and safe. They then continue drilling up to that level only!

then…

2) Complete 3 Rnds of the following FT:
3 Snatches (squat) (80kg/56kg)
50 DU
into…
3 Rnds of:
5 Snatches (squat) (60kg/40kg)
75 DU

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

3) Accumulate 5 min (2.5 min each) of X-Side Bridging

TC = 10 min

Score = Time/TC plus 1 sec/rep missed
1 sec = 1 rep

EXTRAS WOD

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

LITE WOD

1) Practice Kipping Pull-ups

Score = For Quality

Beg1/2/3 – practice progressive drills until where they are comfortable and safe. They then continue drilling up to that level only!

then…

2) Options:
Scaling Guideline (65-70% 1RM and 55-60% 1RM)
Int1 – 70kg/52kg and 60kg/40kg
Int2 – 65kg/45kg and 55kg/37kg, DU 35 and 50
Int3 – 60kg/43kg and 50kg/33kg, DU 25 and 35
Beg1 – 50kg/30kg and 45kg/25kg, SU 75 and 100
Beg2 – 35kg/20kg and 30kg/15kg, SU 50 and 75

3) Options:
Int1 – same
Int2 – 4 min (X-Bridge)
Int3 – 4 min (Half X-Bridge – Top leg bent at knee)
Beg1 – 5 min (Side Bridge)
Beg2 – 4 min (Side Bridge)
Beg3 – 4 min (Side Bridge – kneeling)

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