Featured Image – Class on Kettlebell Swings during a longer 20 minute AMRAP (as many reps as possible)!

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).

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

1) Clean (squat) and Jerk (split) Double – E90sOn90s for 12 min (8 sets) (count sets >70% 1RM Max Double for the Day)

Score = Load (kg)

then…

2) Complete 5 Rnds of the following FT:
50 Wall Balls (9.1kg/6.3kg)
15 Strict HSPU

TC = 15 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:
Reduce loading and increase reps to work on perfecting technique

then…

2) Options:
Int1 – 10/8 S/HSPU
Int2 – S/HSPU (1/2 AbM)
Int3 – S/HSPU (2/3 AbM)
Beg1 – 6.3/4.5kg, Piked PU (61cm/Flr)
Beg2 – 4.5/3kg, Piked PU (Flr/Knees)

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