Featured Image – Jemima and Audrey on Open Workout 20.2… Jemima on the Thrusters and Audrey on the Toes to Bar, while Intern Coaches Thando and Hannah judge!

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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 85% of 90% of your 1RM FS)
(Hold in hole for 3 sec)

Score = Load

then…

2) AMRAP the following for 14 min:
30 DB Box Step-ups (30kg/20kg at 61cm/51cm)
20 DB Snatches (30kg/20kg)
10 Push-ups

Score = Total Reps
NB – Use a KB for in-btwn LITE Options

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
TC – Bar only

2) Options:
Int1/2 – 25/15kg
Int3 – 20/12kg
Beg1 – 15/10kg
Beg2 – 10/7.5kg, Box 51cm
Beg3/TC – 7.5/5kg DB Swing Hips 2 OH, Bumpers 41cm
TC – 9 min

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