Featured Image – CrossFit Algoa Summerstrand Class after a tough Workout on Thursday evening!!

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).

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX & LITE WOD

1) 2 TNG Power Snatch – EMOM 10 min (climb to a Max Day)

Score = Load

CFA LITE Options: Begginers/TC – Reduce loading to maintain appropriate loading

then…

2) In Teams of 5, in Indian File, AMRAP for 18 minutes:
7m Sled Push (30kg Plus 30kg/10kg)
7m Sled Pull – Seated Rope (30kg Plus 30kg/10kg)
7 Box Jumps (61cm/51cm)
7 Cal Airbike OR Row or Ski Erg
7 Burpees…then fall into line for next sled push
NB – 1st to finish burpees falls next in line to allow for overtaking!

Score = Total meters, reps and cal

CFA LITE Options:
Int1/2/3/Beg1 – same
Beg2/3/TC – Sled (30kg plus 20/5kg)

EXTRAS

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

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