Featured Image – Coach Sam catching everyone’s attention by explaining yesterday’s fun little 25 min AMRAP (as many reps as possible)!

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 WOD

1) Practice Kipping HSPU

Score = For Quality

then…

2) Complete the following FT:
6-5-4-3-2-1 Kipping Deficit HSPU (30cm/21cm)
1-2-3-4-5-6 Power Clean (111kg/77kg)

TC = 9 min

Score = Time/TC plus 1 sec/rep missed

then…

3) Accumulate 3 min of L-sitting FT

Score = Time

EXTRAS WOD

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

LITE WOD

1) Options:
Beg/TC – Reduce loading to maintain great form

2) Options:
Int1 – D/HSPU 21/14cm, 102/70kg
Int2 – D/HSPU 15/9cm, 90/63kg
Int3 – D/HSPU 9/6cm, 80/55kg
Beg1 – Def P/PU (61m/51cm, def 4.5/3cm), 70/50kg
Beg2 – 12-10-8-6-4-2 Piked PU (F/K), 50/30kg
Beg3/TC – 12-10-8-6-4-2 Piked PU (F/K), 30/20kg

3) Options:
Int1 – same
Int2 – Weak L-sit
Int3 – 1 Legged L-sit
Beg1 – Tuck Sit
Beg2 – Tuck sit (1 Ft down)
Beg3/TC – Front Bridge

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 5th 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