Featured Image – Guess who’s burning up on those DB Overhead Walking Lunges? 

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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) Practice the following Muscle-up drills:
a) Hallow Rock, Hallow Arch 3 x 7 each
b) Lat Activations 3 x 3 reps
c) Heel Toe Swinging 3 x 5 reps
d) Lunging Strict MU – pull to chest 3 x 3
e) Lunging Strict MU – pull to chest, transition to dip (bottom) 3 x 3 (holding 3 sec)
f) Lunging Strict MU – pull to chest, transition to dip (bottom), jump and press to neutral hold 3 x 3 (holding 3 sec dip, 3 sec neutral hold)
g) Progress to complete with higher rings (less reliance on legs)

then…

2) Complete 3 Rnds of the following FT:
16 Muscle-ups
600 m Run

TC = 15 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) Beginners – NB only move onto the next level once 80% proficient

Further scaling – Rings attached to bands for resistance!

then…

2) Complete 3 Rnds of the following FT:
16 Muscle-ups
600 m Run

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

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