Featured Image – Rob in shot…on some strict Pull-ups. Coach Dave and Rob hit “Frantasy Land” at Thesen’s Island outdoor park over the weekend! Always fun training outside!!:)

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 and LITE WODS

1) Complete 21-15-9 of the following FT:
Snatch (squat) (61kg/43kg)
Bar Muscle-ups

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – 55/38kg, 15-12-9 B/MU
Int2 – 50/35kg, 15-12-9 B/MU (B/P)
Int3 – 45/30kg, 15-12-9 B/MU (Jump MU)
Beg1 – 40/25kg, PU (P/G), Push-up (ts)
Beg2 – 30/18kg, RR (1/0.5m), Push-ups (ts/kns)
Beg3 – 20/12kg, RR (0.5/0m), Push-ups (kns)

Then…

2) AMRAP 10 min:
30 sec L-sit
20 m HS Walk

Score = Total Reps (holding sec plus meters)

LITE Options:
Int1 – 17m HSW
Int2 – weak L-Sit, 15m HSW
Int3 – 1 legged L-sit, 12m HSW or 4 WW
Beg1 – T-sit, 4 half WW
Beg2 – T-sit (1 ft dwn), BW (str)
Beg3 – F-Bridge, BW (bnt)

HOME-BASED WOD

1) Complete 21-15-9 of the following FT:
21-15-9 Burpee Broad Jumps (near max jump each rep)
42-30-18 Sit-ups

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Same as above

Then…

2) Same as above – use a chair or benches for parallettes

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

LITE WOD

See above

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