Featured Image – Marco on a the 2019 Reebok CrossFit Games Team Clean and Jerk Event in class, as Don (just out of shot) and Yogan watch on!

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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

1) Turkish Get-up’s – 2 (1e) EMOM for 10 min (Build to a Max Day)

Start with weak side first!

Score = Load

Then…

2) Complete 5 Rounds of the following FT:
400m Run
10 Bar Muscle-ups

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

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

LITE WOD

1) Maintain a comfortable loading for technical proficiency!

Then…

2) Options:
Int1 – 7 B/MU
Int2 – 6 B/Mup
Int3 – 6 B/MU (B/P) or 7 Jump MU
Beg1 – 10 C2B PU (P/G), 10 RD (B/P)
Beg2 – 10 RR (1/0.5m), 10 S/PD (str)

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 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