Featured Image – A big class on skipping – the members are either on Double-Unders or have scaled to an easier version…Single-Unders on the jumprope!!

If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

 

1) Practice Bar Muscle-up Drills:

Hallow rock/arch ; Lat Activations / Heel Toe Swinging

Hips to bar (feet on wall)

Feet on Wall Muscle-up

Hips to Bar (Hanging)

 

Score = For Quality

 

then…

 

2) Complete the following FT:

2 Rnds of:

20 Wall Balls (13.6kg/10kg)

200m Row or 20 SDHP (20kg/12kg)

 

then Rest 3 min…

 

2 Rnds of:

15 Wall Balls (13.6kg/10kg)

150m Row or 15 SDHP (20kg/12kg)

 

then Rest 2 min…

 

2 Rnds of:

10 Wall Balls (13.6kg/10kg)

100m Row or 10 SDHP (20kg/12kg)

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

 

LITE WOD

 

1) Options:

Coaches choose appropriate level for members to practice (LITE – practice with bands and practice kipping Ring Rows)

 

then…

 

2) Options:

Int1 – 10/6.3kg

Int2 – 10/6.3kg

Int3 – 10/6.3kg

Beg1 – WB (6.3/4.5kg, 10-ft/9-ft), SDHP (16/10kg)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), SDHP (12/8kg)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), SDHP (8/5kg)

 

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