Featured Image – Rob in full flight on some Kipping Pull-ups!

REMINDER – The CrossFit Algoa SPRING Transformation Challenge starts 15 September 2019! This Challenge is open to NON-Members and MEMBERS!

To apply click on the following link (https://crossfitalgoa.com/transformation-challenge/) and complete the form to receive all the T/Challenge details!

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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 and LITE WOD’S

1) Big Snatch (squat) Complex for Max Load:
High Hang Snatch, Hang Snatch, Snatch, Rear Rack Push Press
High Hang Snatch, Hang Snatch, Snatch, Rear Rack Push Jerk
High Hang Snatch, Hang Snatch, Snatch, Rear Rack Split Jerk

Score = Load (Max Unbroken Load)

then…

2) Nasty Girls (190827 / 130327)

3 Rounds for time of:
50 Airsquats
7 Strict Muscle-ups
10 Hang Power Cleans

♂ 135 lb. (61kg) / ♀ 95 lb. (43kg)

TC = 15 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:
Reduce loading to maintain great form. You can Power Snatch plus OHS for a Squat Snatch

then…

2) Options:
Int1 – 4 S/Mup
Int2 – 7 S/Mup (2xB/2xP)
Int3 – 7 S/Mup (2xP/2xG), 50/32kg
Beg1 – 7 PU (P/G), 7 Push-ups (Toes), 40/25kg
Beg2 – 7 RR (1/0.5m), 30/20kg

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