Featured Image – Taryn, Kristen and Michelle on some Tuck Sitting! Good work ladies!

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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) Power Clean, Rear Rack Bar, Rear Rack Jerk, OHS

Score = Climb to a Max Day

then…

2) Event 6 of 2016 Regionals – Reebok CrossFit Games (http://games.crossfit.com/workouts/regionals/2016)

For time:
1,000-m bike (Class Sub with 400 m run)
100-ft. handstand walk (33 m)
10 overhead squats (102kg/70kg)
500-m row (Sub with 50 SDHP – 20kg/13kg)
50 burpee box jump overs (40 reps- 30.48cm/15.24cm, 10 reps- 61cm/45cm), (1m wide) Must clear the Box!
5 overhead squats

Time cap – 16:00.

Score = Time/TC plus 1 sec/rep missed

*The box must be moved after every 5 reps. For men, the first 40 reps will be done over a 12-inch box (30.5cm) and the last 10 reps over a 24-inch box (61cm). For the women, the first 40 reps will be done over a 6-inch box (15.25cm) and the last 10 reps over an 18-inch (45 cm) box.

LITE Options:
Int1 – 90/60kg, 20 BBF Bps 30 BBJO clear
Int2 – 80/55kg, 30 BBF Bps 20 BBJO clear
Int3 – 70/50kg, 40 BBF Bps 10 BBJO clear
Beg1 – 50/30kg, 40 BBF Bps, 10 Bp BSO (61/51cm), BW (str), 50 SDHP (16/12kg)
Beg2 – 30/20kg, 40 BBF Bps, BW (bnt), 50 SDHP (12/8kg)

EXTRAS

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

LITE WOD

1) Reduce loading as required!

then…

2) Options:
Int1 – 90/60kg, 20 BBF Bps 30 BBJO clear
Int2 – 80/55kg, 30 BBF Bps 20 BBJO clear
Int3 – 70/50kg, 40 BBF Bps 10 BBJO clear
Beg1 – 50/30kg, 40 BBF Bps, 10 Bp BSO (61/51cm), BW (str), 50 SDHP (16/12kg)
Beg2 – 30/20kg, 40 BBF Bps, BW (bnt), 50 SDHP (12/8kg)

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