Featured Image – Have you accomplished any of your 3 month goals in 2019 yet? Did you do your goal-setting homework? Do you need some expert help in setting and accomplishing your health and fitness goals going forward?  If so, please contact us on… info@algoacrossfit.com

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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 And LITE WOD’s

1) Complete 21-15-9 of the following FT:
Double DB Hang Snatch (25kgx2/15kgx2)
Burpee Box Jump Over (76cm/61cm)

TC = 10 min

Score = Time/TC plus 1 sec/Rep missed
NB – use DB or KB
Bps BJO – stepping back, up allowed but jump up

LITE Options:
Int1 – Same
Int2 – 22.5kgx2/15kgx2
Int3 – 20kgx2/12kgx2
Beg1 – 15kgx2/10kgx2, Burpee Box Jump Over 61cm/51cm
Beg2 – 10kgx2/5kgx2, Burpee Step Over 51cm

then…

2) Complete 3 Rnds of the following FT:
10 Bar Muscle-ups
15 Box Step-ups (25kgx2/15kgx2 at 61cm/51cm)

TC = 9 min

Score = Time/TC plus 1 sec/Rep missed

LITE Options:
Int1 – 8 B/M-ups, Same
Int2 – 6 B/M-ups, 22.5kgx2/15kgx2
Int3 – 5 B/M-up (B/P), 20kgx2/12kgx2
Beg1 – 10 Ring Dips (B/P), 15kgx2/10kgx2
Beg2 – 10 Seated Par. Dips (legs str), 10kgx2/5kgx2

EXTRAS WOD

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

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