Featured Image – Dave at CrossFit Sanctify (@crossfit_sanctify)…great Box with great people! 

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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 WOD

1) Complete the following EMOM for 10 min (5 Rnds):
Min 1 – 3 Push Press (count sets >70% 1RM, Max Day)
Min 2 – AMRAP T2B

Score = Sum of 5 Loads plus Total T2B reps
(i.e. 50kg + 55kg + 60kg + 60kg + 60kg + Sum of all T2B reps)

then…

2) Complete the following FT:
1.5 km Row
40 Muscle-ups
1.5 km Row

TC = 19 min

Score = Time/TC plus 1 sec/rep missed
Row Sub – 150 SDHP (20kg/12kg)

EXTRAS WOD

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

LITE WOD

1) Options:
Beg1 – HLR
Beg2 – HKR

then…

2) Options:
Int1 – 30 M-ups
Int2 – 20 M-ups
Int3 – 25 Jumping M-ups or 25 B/M-up (B/P)
Beg1 – 150 SDHP (16/10kg), 40 PU (P/G), 40 PU-T/30 PU-T)
Beg2 – 1km Row/100SDHP (12/8kg), 40 RR (1/0.5m), 40 PU (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