Featured Image – Last minute Open Testing on 20.2:)

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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

T/Challenge Group tests the following…

1)
a) T/C Test 1 (23 Sept) – Complete the following for Max Reps:

AMRAP 5 min – DU (T/C Test 1 – score here and separately)
Rest 1 min

then…

b) T/C Test 2 (24 Sept) – 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

For the Rest…

1)
c) Practice Kipping HSPU

Score = For Quality

then…

2) AMRAP 12 min:
10 (5e) KB Hang Snatch (32kg/24kg)
10 m HS Walk
10 (5e) OHS (single) (32kg/24kg)
100 m Run

Score = Total Reps
10m = 1 Rep

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

LITE WOD

1)
a) Options:
Single-Unders

b) 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

c) Options:
Beginners – Only move past a HSPU progression level once 80% proficiency attained on that current level

then…

2) Options:
Int1 – 24/16kg
Int2 – 24/16kg, 7m HSW
Int3 – 24/16kg, 5m HSW
Beg1 – 16/12kg,
Beg2 – DB 10/7.5kg, 20m BW (Str)
Beg3 – DB 7.5/5kg, 20m BW (Bnt)

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