Featured Image – Mark (right), Coach Deane (center) and Ryan (left) on yesterday’s WOD… that included some heavy DB step-overs with deep deficit HSPU’s!

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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) P.S. – Event 5 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

16-17 / 35-49 Divisions

2 rounds for time of:
1,000-m row (100 SDHP 20/13kg)
750-m SkiErg (75 RR – kipping)
50 dumbbell squats

M 50-lb. (22.5kgx2) dumbbells
F 35-lb. (15kgx2) dumbbells

Time cap: 21 min. for men, 23 min. for women

Score = Time/TC plus 1 sec/rep missed

then…

2) Tabata the following holds:
Neutral Hold Rings
1 min Transition
L-sit

Score = Total Time holding in seconds

EXTRAS

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

LITE WOD

1. CrossFit Algoa’s LITE VARIANT of CrossFit P.S. – Event 5 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

Options:
Int1 – same
Int2 – 20kgx2/12kgx2
Int3 – same as Int3
Beg1 – 14-15 / 50+ Divisions 800m Row (80 SDHP 16/10kg), 600m SkiE (60 Kipping RR 50cm back), 15kgx2/10kgx2
Beg2 – same but 10kgx2/5kgx2

then…

2. Options:
Int1 – same
Int2 – Weak L-sit
Int3 – 1 legged L-sit
Beg1 – Banded Neutral/H, Tuck Sit
Beg2 – Bar Hold, Tuck Sit – 1 ft down

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