Featured Image – Diether on some deficit piked push-ups! Going deficit increases the demand on should range of motion and mobility, making you exert force over a longer distance, hence increasing the overall work performed each rep (W = F x d)!!!!

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 Rope Climbing

Score = For Quality

then…

2) Complete the following couplet FT:
5-4-3 Rope Climbs (4.5m)
21-15-9 Thrusters (60kg/40kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) LITE Options:
Int1 – 4-3-2 RC, 55/37kg
Int2 – Half RC, 50/35kg
Int3 – 30-24-18 RPU (leg ass), 45/32kg
Beg1 – 30-24-18 Jump R-PU, 40/25kg
Beg2 – R-Pulls (lie 2 stand – Str leg), 30/20kg
Beg3 -R-Pulls (lie 2 stand – bnt leg), 20/12kg

EXTRAS WOD
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 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