Featured Image – Turkish Get-up Sit-ups… great for developing functional core strength and both functional scapulae and shoulder strength and stability!

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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 WODS

NB – T/C group starts on DU/SU station – this is a 5 min test (T/C Test 1)

1) Complete the following for Max Reps:

AMRAP 5 min – DU (T/C Test 1 – score here and separately)
Rest 1 min
AMRAP 5 min – DB Box Step Over (61cm/51cm, 35kgx2/20kgx2)
Rest 1 min
AMRAP 5 min – Running (200 m shuttles)
Rest 1 min
AMRAP 5 min – C2B Pull-ups
Rest 1 min
AMRAP 5 min – Row or SDHP (20iikg/16kg)
Rest 1 min

Score = Total Reps (NB – T/C Test 1 Record score under Benchmarks!)
10m = 1 Rep

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

LITE WOD

1) Options:
Int1 – same
Int2 – 30kgx2/15kgx2
Int3 – 25kgx2/15kgx2, PU
Beg1 – 20kgx2/12kgx2, PU (P/G), SU, SDHP (16/10kg)
Beg2 – 12kgx2/7.5kgx2 both 51cm, SDHP (12/8kg), RR (0.5/0m)
Beg3 and T/Chal – 7.5kgx2/2.5kgx2 both 41cm, SDHP (10kg/5kg), RR (0cm)

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