Featured Image – Yogan “pushing the boundaries” on some modified Box Step Over’s with a heavy dumbell! Good work Yogan!

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 WOD

1) Practice:
a) Headstands
b) Handstands

Score = For Quality

then…

2) Complete 3 Rnds of the following for Max Reps:
AMRAP 5 of:
500 m Row or 50 SDHP (20kg/12kg)
200 m Run
50 DU

Rest 2 min Btwn Rnds

Score = Total Reps

10m = 1 Rep
1 Rnd is 120 reps

LITE WOD

1) Options:
Tripod stands and Piked Holds (floor/box)

2) Options:
Int1/2/3 – same
Beg1 – SDHP (16/10kg), SU
Beg2 – SDHP (12/8kg), SU
Beg3 – SDHP (8/5kg), SU

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