Featured Image – Yogan on a weight vest (burden) run! Today we are carrying an odd object (i.e. a bumper) on our Burden Run from 3km! It’s going to be FUN! 🙂 

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

 

RX and LITE WOD

 

1) In teams of 5, AMRAP the following for 12 min:

10m Seated Sled Pull (Sled plus 50kg/20kg)

15 Strict HSPU

…wait for your turn on the sled. If you do not finish your 15 S-HSPU but you need to go on the sled, you move onto the sled, taking note of your S-HSPU reps completed!

 

If Alone rest 1 min after the S-HSPU

 

Score = Total Reps (Individuals reps)

10m = 5 Reps (2m per rep)

 

LITE Options:

Int1 – S-HSPU

Int2 – 1/2 Abm

Int3 – S-Sled Pull (Sled plus 40kg/15kg), 2/3 Abm

Beg1 – S-Sled Pull (same I3), Piked PU (61c/Flr)

Beg2 – S-Sled Pull (Sled plus 20kg/5kg), Piked PU (Flr/Kns)

TC/Beg3 – S-Sled Pull (same B2), Piked PU (Kns)

 

then…

 

2) Complete a Burden Run for 3km with a bumper (25kg/15kg)

 

TC – 25 min

 

Score = Time/TC plus 1 sec/rep missed

CFA Summerstrand – 3 x arround block (start at dirt road entrance, end at dirt road entrance)

 

LITE Options:

Int1/2/3 – 20/10kg

Beg1 – 15kg/5kg+2.5kg

Beg2 – 10kg/5kg

TC/Beg3 – 5kg/2.5kg

 

EXTRAS

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 6th 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