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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) T/C group completes the T/C Test 1 – 5 min AMRAP of DU or SU
(If time also complete P/Front Squat)

FOR THE REST…

1) Pause Front Squat 2-2-2 (Take 95% of 90% of your 1RM FS)
(Hold in hole for 3 sec)
If you missed previous wks…use W1- 70% (5×5), W2- 75% (5×5), W3- 80% (5×3), W4 – 85% (5×3), W5 – 90% (5×3)

Score = Load

CrossFit Algoa LITE Options:
Beginners – Reduce loading to maintain great form

Then…

2) T/C Test 2 – Complete 27-21-15-9-6-3 of the following FT:
T2B
KB Swing (32kg/24kg)

TC = 12 min

Score = Time/TC plus 1 sec/Rep missed

CrossFit Algoa LITE Options:
Int1/2- same
Int3 – 21-15-9-6 T2B, 24/16kg
Beg1 – HLR, 24kg/16kg
Beg2 – HKR, 16kg/12kg
Beg3(T/C) – Sit-ups, 12kg/5kg

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

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