Featured Image – Reghardt on a Turkish Get-ups ladder!!

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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) Pause Front Squat 5×3 (Take 80% of 90% of your 1RM FS)
(Hold in hole for 3 sec)

Score = Load

then…

2) Complete the following FT:
21-15-9 of:
OH Walking Lunges (45kg/30kg)
C2B Pull-ups

Into…

12-9-6 of:
OH Walking Lunges (60kg/40kg)
Muscle-ups

TC – 14 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:
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)

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