Featured Image – Members and visitors @CrossFitAlgoa going through the @AlwaysFitLeague Chipper Event from our @Endurade @EastCapeChamps

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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) AMRAP 9 min (6 Rnds)
1st 90 sec – HS Walk Weave Walk (10m) – beacons at 0/2/4/6/8/10m
2nd 90 sec – Stubby Fat Bar Snatch (37.8kg/22.8kg)

NB – if cannot snatch with single arm, use 2 hands on the bar to initiate the snatch and release 1 hand at the top
CFA Stubby F/B is 7.8kg unloaded

Score = Total Reps

then…

2) Half-Murph (50% of the Hero WOD Murph) – Complete the following in a 9.1kg/6.3kg Weight Vest:
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

TC = 25 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:
Int1 – HS walk
Int2/3 – HS Walk or WW (1 = 3m), S F/B Sn (27.8/19.8kg)
Beg1 – Bear Walk (Str), S F/B Sn (19.8/12.8kg)
Beg2 – Bear Walk (Bent), WB (12.8/7.8kg)

then…

2) Options:
Int1 – Same
Int2 – 6.3kg/4.5kg
Int3 – No Weight vest
Beg1 – 600m Runs, PU (G/P), PU (k), AS
Beg2 – 600m Runs, 50 RR (0.5/0cm), 65 PU (k), 100 AS

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