Featured Image –  Congratulations to the 2019 Fittest Team at the 2019 Reebok CrossFit Games… Rich Froning’s CrossFit Mayhem Freedom… from left Dre Strohm, Tasia Percevecz, Chyno Cho, and Rich Froning!

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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) Practice Kipping C2B Pull-ups / Pull-ups

Score = For Quality

then…

2) AMRAP the following Chipper for 24 min:
100 DU
15 C2B Pull-ups
15 Power Clean and STOH (50kg/32kg)
15 T2B
15 Lateral Facing Burpees
30 sec L-sit
30 sec HS Hold (at wall)

Score = Total Reps
220 Reps/Rnd (1 sec = 1 Rep)

EXTRAS

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

LITE WOD

1) Options:
Stop at appropriate kipping level for skill level

then…

2) Options:
Int1 – 80 DU (200 R/Rnd)
Int2 – 70 DU, PU (190 R/Rnd), Weak L-sit
Int3 – 60 DU, PU (180 R/Rnd), 1 Leg L-sit
Beg1 – SU, PU (P/G), (30/20kg), HLR, LF Bps (S/O), Tuck-S, P/Hold (61/51cm)
Beg2 – 70 SU, RR (1/0.5m), (30/20kg), HLR, LF Bps (S/O), Tuck-S, P/Hold (Flr)

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