Featured Image – Wall Balls for the WIN!!! The 6 pm class being awesome!! 

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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’S

1) Complete the following E2ndMOn2ndM for 12 min – 2 Strict Press, 5 Push Press (Climb to a Max Day)

Score = Max Load
NB – From Rack/Blocks

Then…

2) AMRAP the following for 16 min:
9 Push Press (70kg/45kg)
15 DB/KB Box Step-ups (20kgx1/15kgx1, 61cm/51cm)
21 Pull-ups

Score = Total Reps

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

LITE WOD

1) Options:
Beginners – Reduce loading to maintain great form

2) Options:
Int1 – 65/42kg
Int2 – 60/40kg
Int3 – 55/37kg, 16/12kg, 15 PU
Beg1 – 40/25kg, 16/12kg, 15 PU(P/G)
Beg2 – 30/17kg, 12/8kg, RR(1/0.5m)
Beg3(T/C) – 12/7kg, 5/2.5kg, RR (0m), AMRAP 12

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