Featured Image – Gareth working hard on some Kettlebel Swings!! Put in the WORK and REAP the REWARDS – a simple principle that cannot be broken if you want to achieve the results you desire!!

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’ED WODS

1) In Teams of 3, AMRAP the following for 12 min (2 Rnds):
Min 1,2 – Bar Muscle-ups
Min 3,4 – HS Walk (m)
Min 5,6 – GHD Sit-ups

Score = Total Reps
1 m = 1 Rep

then…

2) Complete 5 Rnds of the following FT:
30 m DB OH Walking Lunge (40kg/30kg)
100 DU

TC – 18 min

Score = Time/TC plus 1 sec/rep missed
NB – use Dominant and non-dominant arms equally

EXTRAS WOD

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

LITE WOD

1) Options:

Int1 – GHD or W-SU (24/16kg)
Int2 – GHD or W-SU (24/16kg)
Int3 – M-Up (B/P), GHD or W-SU (24/16kg), HSW or WW (1 = 3m)
Beg1 – 60s PU (P/G), 60s Push-up, W-SU (16/12kg)
Beg2 – 60s RR (1/0.5m), 60s Push-up (T/K), W-SU (12/8kg)
Beg3/TC – 60s RR (0.5/0m), 60s Push-up (K), SU

2) Options:
Int1 – 35/25kg, 90 DU
Int2 – 30/20kg, 80 DU
Int3 – 25/15kg, 70 DU
Beg1 – 22.5/15kg, 100 SU
Beg2 – 15/10kg, 100 SU
Beg3/TC – 10/7.5kg, 90 SU

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