Featured Image – Amber, Anje, Thando and Eva (in the background) testing their fitness on a hike the other day! Always good to get outdoors and appreciating nature!!

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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 WOD

1) Overhead Squat 3-3-3-3-3 (count sets >75% 1 RM)
NB – take from Rack

Score = Max Load

then…

2) Complete the following FT:
30 OHS (80kg/52kg)
50 T2B
30 BJO (76cm/61cm)

TC = 15 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:
Reduce load as needed, focusing on mobility and stability!

then…

2) Options:
Int1 – 75/48kg
Int2 – 70/45kg
Int3 – 65/42kg, 40 T2B, BJO (61/51cm)
Beg1 – 45/30kg, HLR, BJO (61/51cm)
Beg2 – 30/20kg, HKR, BJO (41cm)

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