Featured Image – Does your Exercise Prescription work for you? We offer 3 Free Trial classes for those wanting to see what CrossFit Algoa is all about! We now have venues in both Newton Park and Summerstrand, so contact us on the details below to schedule your 3 Free Classes with us!

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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) Strict Press 5×5 (count sets at or >70% 1RM)

Score = Load

then…

2) T/Challenge T1 – AMRAP the following with a 32kg/24kg KB for 12 min:
15 (7/8 e) KB Snatch (hang power)
21 m Waiter Walk (Non-Dominant)
21 m Waiter Walk (Dominant)
15 GHD Sit-ups

Score = Total Reps

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

LITE WOD

1) Options:
Beg3/TC – Remain on light loading (5-20kg)

2) Options:
Int1 – 24/16kg, 12 GHD SU (or W-SU 24/16kg)
Int2 – 24/16kg, 10 W-SU (24/16kg)
Int3 – 20/12kg, 10 W-SU (20/12kg)
Beg1 – 16/12kg, 10 W-SU (16/12kg)
Beg2 – 12/8kg, 10 SU
Beg3/TC – 12/8kg Russian KBS, 10 SU (AMRAP 9)

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