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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 WODS

1) Practice Freestanding HS Holds

Score = Max Time (with no hand mvt)

then…

2) Complete the following FT:
21-15-9 DB Step Over (35kgx2/25kgx2 at 61cm/51cm)
15-12-9 Parallette HSPU (25cm/17.5cm)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

LITE WOD

1) Options:
Scale to Piked HS Holds (boxes/floor)

then…

2) Options:
Int1 – 30kgx2/20kgx2 at 61/51cm; D/HSPU (9/6.5cm)
Int2 – 25kgx2/15kgx2 at 61/51cm; D/HSPU (4/2.5cm)
Int3 – 20kgx2/12kgx2 at 61/51cm, HSPU
Beg1 – 15kgx2/10kgx2 at 61/51cm, 21-15-9 PPU (61cm/fl)
Beg1 – 10kgx2/5kgx2 at 51/51cm, 21-15-9 PPU (fl/k)

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