Featured Image – Second Fittest Man on earth, Noah Ohlson (shirtless), and Fittest Man on Earth, Matt Fraser, on Peg Board ascents at the 2019 Reebok CrossFit Games! Image courtesy of @morningchalkup (Insta)

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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 & LITE WOD

1) Burden Run (Bumper 20kg/10kg) to 3rd Avenue Dip’s Bridge and back (2.6km)

Score = Time

then…

2) In Teams of 3 AMRAP the following for 16 min with all athletes working at the same time:
Athlete 1 AMRAP – 7.5m Sled Push (low bar) (30kg plus 60/40kg), 7.5m Seated Sled Pull Rope (30kg plus 60/40kg)
Athlete 2 AMRAP – T2B
Athlete 3 Completes – 100m (2x50m) Farmers Walk (45kgx2/32kgx2)

NB – Athlete 3 calls the rotation once he/she has finished the 100m FW. A1 goes to 2, 2 to 3 and repeat!
NB – AFL Athletes – if alone, time to complete station 3, AMRAP station 1 and 2 each for this length of time!

Score = Total Reps of the Athlete (individual reps)
Farmers Walk 10m = 1 Rep (use DB/KB/FW bars)
Sled 1 length of 7.5m = 1 rep

LITE Options:
Int1 – Sled plus 55/37kg; 40kgx2/25kgx2
Int2 – Sled plus 50/33kg; 35kgx2/20kgx2
Int3 – Sled plus 45/30kg; 35kgx2/20kgx2
Beg1 – Sled plus 40/25kg; HLR, 30kgx2/16kgx2
Beg2 – Sled plus 30/20kg; HKR, 20kgx2/12kgx2

EXTRAS

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

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 placed 6th in 2019. He 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).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch