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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) Practice 10 min – HS holding with opposite shoulder taps

Score = Max Reps

then…

2) Complete 21-15-9 of the following FT:
Thrusters (45kg/30kg)
C2B Pull-ups
BB Facing Burpees

TC = 15 min

Score = Time/TC plus 1 sec/Rep missed

BBF Bps standard – 2 feet Jump back, up, over

EXTRAS

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

LITE WOD

1) Options:
Int1 – same
Int2/3 – at wall
Beg1 – Weight Transfers OR Piked hold (61/51cm) opp shoulder taps
Beg2 – Piked hold opp shoulder taps

then…

2) Options:
Int1/2- same
Int3- (43kg/28kg), Pull-ups
Beg1 – (30/20kg), PU (P/G), BBF Bps step back, up, over
Beg2 – (20/12kg, RR 50/0cm), BBF Bps step back, up, over

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