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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) Complete 4 Rnds of the following FT:
25 C2B Pull-ups
30 m HS Walk

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

Then…

2) Complete 5 Rnds of:
25 Thrusters (40kg/25kg)
50 DU

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

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

LITE WOD

1) Options:
Int1 – 22 C2B; 25m HSW
Int2 – 18 C2B; 20m HSW
Int3 – 15 C2B; 15m HSW or 5 WW
Beg1 – 22 C2B PU (P/G), BW (str)
Beg2 – RR (1m/0.5m), BW (Bnt)
Beg3/TC – 20 RR (0.5m/0m), BW (Str)

Then…

2) Options:
Int1 – Same
Int2 – 35/25kg, 45 DU
Int3 – 30/20kg, 40 DU
Beg1 – 25/15kg, 50 SU
Beg2 – 20/12kg, 45 SU
Beg3/TC – 12/7kg, 40 SU

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