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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) Complete 5 Rnds FT of:
9 Burpee Box Vault Over (122cm/102cm)
200 m Run

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP the following for 15 min:
36 DU
18 m of 9m Seated Sled Pull, 9m Sled Push Low bar (Added Load 80kg/50kg)
9 Strict HSPU
6 Target Burpees (15.4cm)

Score = Total Reps
BBF Bps standard – 2 feet Jump back and jump up

EXTRAS

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

LITE WOD

1) Options:
Int1/2/3 – Same
Beg1 – B/BVO 76cm/61cm
Beg2 – B/BVO 61cm/51cm

then…

2) Options:
Int1 – Kipping HSPU
Int2 – 30 DU, Sled (Add 70/45kg), HSPU (1/2AbM)
Int3 – 24 DU, Sled (Add 60/40kg), HSPU (2/3AbM)
Beg1 – 36 SU, Sled (Add 50/32kg), Piked PU (61/51cm)
Beg2 – 30 SU, Sled (Add 40/25kg), Piked PU (Ft/Flr)

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