Featured Image – Chad getting his Thoracic Foam Rolling in with some additional weight … Schmolly (@schmolly.crossfitalgoamascot)!! 🙂 

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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

1) Turkish Get-up Situp – 3 on each side – EMOM 10 min (Build to a Max Day)
NB – only TGU sit-up portion (return after sitting)

Score = Load

then…

2) In Teams of 3 – Complete 3 Rnds of the following for Max Reps:

AMRAP 3 min of:
Min 1 – Burpees BJO (61cm/51cm)
Min 2 – DB Thrusters (25kgx2/15kgx2)
Min 3 – C2B Pull-ups
REST 2 min

Score = Total Reps
Athletes can start on seperate stations!

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 use KB/DB/Plates w handles

then…

2) Options:
Int1 – 22.5kgx2/15kgx2, C2B
Int2 – 22.5kgx2/15kgx2, C2B
Int3 – 20kgx2/15kgx2, PU
Beg1 – BBF Bps (J/O), PU (P/G), 15kgx2/10kgx2
Beg2 – BBF Bps (S/O), RR (1/0.5m), 10kgx2/5kgx2
Beg3 (T/C) – Bps, RR (0m), 7.5kgx2/2.5kgx2

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