Featured Image – Where’s Wally? 🙂 Spot Coach Dave getting in some outdoors training on a modified version of the “Rope Worm” Team event from the 2019 Reebok CrossFit Games!

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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) Pause Front Squat 5×5 (Take 75% of 90% of your 1RM FS)
(Hold in hole for 3 sec)
If you missed last week…use 70%

Score = Load

then…

2) Use a weight vest (10kg/6.3kg) and AMRAP the following for 18 min:
21 Walking Lunges
9 Push-ups
21 Airsquats
15 T2B
21 Box Jump Overs (61cm/51cm)
9 HSPU
21 Burpee Broad Jumps (1.24m)

Score = Total Reps

NB – No WV from Int2

EXTRAS WOD

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

LITE WOD

1) Options:
Reduce load to maintain great form!

2) Options:
NB – No WV from Int2
Int1 – 6.3/3kg
Int2 – No WV, 1/2 AbM HSPU
Int3 – 2/3 AbM HSPU
Beg1 – PU (toes/kns), HLR, BSO (61/51cm), PPU (61cm/flr), BBJ (0ver 5kg Bumper)
Beg2 – PU (kns), HKR, BSO (41cm), PPU (flr), BpSO (5kg Bumper)

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/