Featured Image – Women’s Podium at the 2019 Reebok CrossFit Games… From left Christen Holte (2nd – Norway), Tia-Claire Toomey (1st – Australia), and Jamie Green (3rd – New Zealand) – CONGRATULATIONS!!!!!!

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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) Back Squat 10-9-8-7-6-5-4-3-2-1 FT, at the following loading for each Rnd (45%-50%-55%-60%-65%-70%-75%-80%-85%-90%)
Rest as needed within sets!

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

For this workout, if you hit the Workout at the correct %’s of your 1RM, then that is RX’ED for today!

then…

2) Complete the following FT:
50 Strict Press (45kg/30kg)
800 m Run

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

LITE WOD

1) Options:
Use the percentages given. Reduce loading as needed to maintain great form. New members or those who have not squatted much reduce each loading by 10-15%/Rnd.

then…

2) Options:
Int1 – 40/27kg
Int2 – 35/24kg
Int3 – 30/21kg
Beg1 – 25/17kg
Beg2 – 20/14kg

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