Featured Image – A sea of Barbells after class completes the Age Group Online Qualifyer Workout 1 for the Reebok CrossFit Games, this past Wednesday!

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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) Thruster 3 – EMOM 10 min (count sets >60% 1RM)
NB – from the floor so the 1st rep is a Cluster

Score = Max Load (kg)

then…

2) Complete the following FT:

5 Rnds of:
10 Thrusters (45kg/30kg)
2 Legless Rope Climbs (4.1m)

straight into…

5 Rnds of:
5 Thrusters (60kg/40kg)
4 Rope Climbs (4.5m)

TC = 18 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:
Beg1/2/3 – 1st rep can Power Clean and then Thruster

then…

2) Options:
Int1 – same
Int2 – Rnd 1-5 (same kg but 2x half L/RC), Rnd 6-10 (55/35kg, 4 RC)
Int3 – Rnd 1-5 (same kg but 6 strict rope PU), Rnd 6-10 (50/30kg, 3 RC)
Beg1 – Rnd 1-5 (30/20kg, 6 Rope Pull-str legs), Rnd 6-10 (35kg/25kg, 12 Rope Pull-bent legs)
Beg2 – Rnd 1-5 (20/12kg, 6 Rope Pull-bent legs), Rnd 6-10 (25kg/15kg, 8 Rope Pull-bent legs)

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