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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).

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

RX’ED, LITE WOD & HOME-BASED WOD

1) AMRAP the following for 25 min:
800 m Run
40 Jumping alternate Lunges
20 m HS Walk

Score = Total Reps
140 Reps/Rnd

LITE Options:
Int1 – 18 m HSW
Int2 – 16 m HSW
Int3 – 14 m HSW, 6 WW
Beg1 – 30 J-alt Lunge, 6 half WW
Beg2 – 30 Walking Lunge, 20m BW (Str)
Beg3 – 20 Walking Lunge, 2 BW (Bnt)

then…

2) L-sit – Complete 3 min of holding FT, but every time you break complete 7 Burpees

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – 6 Bps
Int2 – weak L-sit, 6 Bps
Int3 – 1 legged L-sit, 5 Bps
Beg1 – T-sit, 5 Bps
Beg2 – T-sit (1 ft down), 5 Bps
Beg3/TC – F/Bridge, 4 Bps
NB – use 2 chairs or a bench for your hands in the L-sit/Tuck-sit

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