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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 AND LITE WOD’S

1) 1 Cluster – EMOM 10 (build from 60-85% 1RM)

Score = Load

LITE Options (Beg1/2/3) – Power Clean, Thruster

then…

2) RX Events 5 The Fitness Network Finals

Complete the following FT…

Complete 9-6-3 of:
Burpee Vault BJO (122cm/102cm)
Thrusters (60kg/40kg)

Then…

3 Rnds of:
2 Legless Rope Climbs (2.7m) – (Sitting feet off floor)*Women – leg assisted
1 x 9m Sled Push – low handle (30kg Added Load 90kg/50kg)

TC = 7 min (CFA Extended TC = 14 min)

Score = Time/TC plus 1 sec/rep missed

INTERMEDIATE Events 5 The Fitness Network Finals

Complete the following FT…

Complete 9-6-3 of:
Burpee Vault BJO (122cm/102cm)
Thrusters (50kg/32kg)

Then…

3 Rnds of:
2 Rope Climbs (2.7m) – (Sitting feet off floor)
1 x 9m Sled Push – low handle (30kg Added Load 70kg/40kg)

TC = 7 min (CFA Extended TC = 14 min)

Score = Time/TC plus 1 sec/rep missed

BEGINNER Events 5 – The Fitness Network Finals

Complete the following FT…

Complete 9-6-3 of:
Burpee Vault BJO (76cm/61cm)
Thrusters (30kg/18kg)

Then…

3 Rnds of:
6 Rope Pulls – Lying to standing (legs straight)
1 x 9m Sled Push – high handle (30kg Added Load 70kg/40kg)

TC = 7 min (CFA Extended TC = 14 min)

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 50/32kg, 2 RC legs, Sled – low (Add 70/40kg)
Int2 – 45/29kg, 2 RC legs, Sled – low (Add 65/35kg)
Int3 – Pull-ups, 40kg/26kg, Sled – low (Add 60/30kg)
Beg1 – B/Vault BJO (76/61cm), 30/18kg, 6 R/Pulls–Ly2Stand (legs straight), Sled/P–high handle (60cm) (Add 70/40kg)
Beg2 – B/Vault BJO (61/51cm), 20/12kg, 6 R/Pulls–Ly2Stand (legs bent), 1 x 9m Sled/P-high handle (60cm) (Add 70/40kg)

EXTRAS WOD

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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch