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If you are keen to Volunteer, please contact us on info@algoacrossfit.com Thank you!

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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 & LITE WOD

1) Complete the following FT:
Run to the 3rd Avenue Dip and back (approx 2600m)
Note your time (to record under notes)

then…

Complete the following:
30 KB Swings (24kg/16kg)
30 HSPU
30 Box Step-Overs with KB (61cm/51cm with 24kg/16kg)
30 Strict Pull-ups
30 KB OH Squats (1 Arm OH – 24kg/16kg)
30 T2B
30 KB GTOH (24kg/16kg)
30 m HS Walk
30 KB Goblet Squats (24kg/16kg)

TC = 40 min

Score = Time/TC plus 1 sec/rep missed
NB – Time includes both the run and the chipper

CrossFit Algoa’s LITE Options:
Int1/2/3 – Same but Int3 HSPU – 1 abmat/2 abmats, HSW 25m(1), 20m(2), 15m(3)
Beg1 – Run 1609m (1 mile), KB 16kg/12kg, PPU (61/51cm), Strict PU (P/G), HLR, BW (str)
Beg2 – Run 1200m, KB 10-12kg/5-8kg, PPU (flr/Knees), Strict RR (50cm/25cm), HKR, BW (bent)

EXTRAS

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