Featured Image – Sandy’s baby Mabel starting early on the Ski Erg!!

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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)
a) Practice DU

Score = For Quality

b) Alternating Double Tabata of the following (8 min):
1st 20 sec – DU
2nd 20 sec – L-sit

Score = Total Meters

then…

b) Complete 3 Rnds of the following FT:
400 m Run
21 BB Facing Burpees
15 Hang Power Cleans (70kg/49kg)
9 T2B

10m = 1 Rep
RX BBF Bps – 2 ft jump back/up/over (no stepping)

TC = 16 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
Int2- weak L-sit
Int3 – Single leg L-sit
Beg1 – SU, T-sit
Beg2 – SU, T-sit (1 ft down)
Beg3(T/C) – SU, F/Bridge
Further scaling – jump clap and Kneeling F/B

then…

2) Options:
Int1 – same
Int2 – 65/45kg
Int3 – 60/40kg
Beg1 – 45/30kg, BBF Bps (stepping back/up but J/O), HLR
Beg2 – 30/18kg, BBF Bps (stepping back/up/over), HKR
Beg3/TC – Run 300m, 20/12kg, Bps (normal), SU
TC – NB Time Cap – 12 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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch