Featured Image – Early morning class @CrossFitAlgoa Summerstrand – working hard and all improving significantly on a Re-Test after 5 hard weeks of training on our Summer Transformation Challenge! 

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) Complete 5 Rnds of the following FT:

15 Thrusters (45kg/30kg)

15 C2B Pull-ups

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

Then…

2) AMRAP for 4 Rnds (12 min):

Min 1 – Box Jump Overs (61cm/51cm)

Min 2 – DB Snatch (30kg/20kg)

Min 3 – DU

Score = Total Reps

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