Featured Image – Schmolly dreaming of Open Workout 20.5…:)

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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 and LITE WODS

1) BB Drills (20kg/15kg):
Deadlift
Power Clean
Thruster
Cluster

Score = For Quality

then…

2) AMRAP the following for 17 min:
21 Thrusters (20kg/15kg)
15 BB Facing Burpees
21 Jumping Alt Lunges
9 m HS Walk

Score = Total Reps

Open Athletes – 5 min only
TC SS – 12 min

EXTRAS WOD

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

LITE WOD

1) Options:
BB but PVC for beginners

2) Options:
Int1/2/3 – same (3 can do 3 WW)
Beg1 – BW (str)
Beg2 – 15/9kg, BW (bnt)
Beg3/TC – 7/12kg, BW (bnt)
TC SS – AMRAP 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 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