Featured Image – Gavin on Box Jump Overs while Crystal is getting set-up for some Piked Push-ups @CrossFitAlgoaSummerstrand!

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 WOD

1) Split Jerk 2 – E90sOn90s for 12 min (8 Rnds)
Start at 60% 1 RM, climb Max a Day
NB – from rack/blocks

Score = Load

then…

2) AMRAP 9 min of the following with a BB (52kg/36kg):
10 Deadlift
10 Split Jerks (alternating)

Score = Total Reps

NB – 1 Rnd is 20 reps

LITE WOD

1) Options:
Reduce loading to maintain great form

Then…

2) Options:
Int1 – 50/35kg
Int2 – 45/30kg
Int3 – 43/28kg
Beg1 – 40/25kg
Beg2 – 30/20kg
Beg3 – 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