Featured Image – Farmers Walks are always fun :)… from left Roxy, Jay, Wilma and Prabs Farmer’s Walking!
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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on firstname.lastname@example.org / 0845086893 (Kids) / 0784517637 (adults).
RX & LITE WOD
1) Yoke (150kg/100kg) Walking 5 m shuttle – Teams of 5, accumulate as much distance as possible in 15 min:
Score = Total Distance (Individual)
Nb – CFA Empty Yoke 100kg
CrossFit Algoa’s LITE Options:
Int1/2/3 – Same
Beg1 – 100kg and F(35kg plus 2x16kg on P/bands)
Beg2 – M(40kg plus 2x16kg on P/bands), F(20kg plus 2x12kg on P/bands)
2) In Teams of 5, Seated Tyre (180kg/90kg) Rope drag (in pairs) – accumulate as much distance as possible in 15 min:
Score = Total Distance (m)
CFA LITE Options:
Int1/2/3 – Same
Beg1 – 90kg/50kg
Beg2 – 50kg/30kg
Chat to our coaches about completing extras from Tier 1 of our competitors program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on email@example.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