Featured Image – Vuyani on some Hang Power Cleans during a FUN metcon!!

Reminder to check out the information on our life changing Transformation Challenge starting soon at both our venues … If you want more info, complete the contact form here – https://crossfitalgoa.com/transformation-challenge/ !!

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 HS Walking

Score = Max Unbroken Distance (m)

then…

2) Complete the following for Time:
21-15-9 of:
HS Walking (m)
70 DU (after each Rnd HSW)
Rest 3 min

15-12-9 of:
HS Walking (m)
70 DU (after each Rnd HSW)
Rest 2 min

12-9-6 of:
HS Walking (m)
70 DU (after each Rnd HSW)

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:
Scale to – Piked Holds, Piked Holds w opp shl taps, HS Wall, HS w weight transfer, HS opp shl taps (no score for scaled- insert 1 on B1)

then…

2) Options:
Int1 – 15-12-9/12-9-6/9-6-3 HSW, 60 DU
Int2 – 12-9-6/9-6-3/6-3-1 HSW, 50 D
Int3 – WW 5-4-3/3-2-1/2-1-1, 40 DU
Beg1 – Half WW (same I3)
Beg2 – BW (str), SU
Beg3 – BW (bnt), 60 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