Featured Image – The Opening Ceremony at the 2019 Reebok CrossFit Games… from left the South African Team with Greg Glassman, the Founder of CrossFit…Jason Smith, Dave Levey, Greg Glassman, Michelle Merand, and Dina Swift!

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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) AMRAP the following for 2 Rnds (30 min):
Min 1-3: Shuttle Runs (50 m)
Min 4-6: KB Swing (24kg/16kg)
Min 7-9: DU
Min 10-12: Alternating DB Box Step-ups (20kg/15kg at 61m/51cm)
Min 13-15: Push Press (45kg/30kg)

NB – DB Step-ups (NOT overs). DB can be held in any manner (in hands, on shoulders/behind neck)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Options:
Int1/2 -same as RX
Int3 – 40/25kg
Beg1 – 16/12kg, SU, (15/10kg at 61/51cm), 30/20kg
Beg2 – 12/8kg, SU, (10/5kg at 41cm), 20/12kg

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