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




1) Benchmark – Max Unbroken reps of C2B Pull-up’s


Score = Reps


Scaling – Pull-up’s or Banded Pull-up’s or RR’s


2) Benchmark – Max Unbroken reps of Strict HSPU’s (if you cannot do strict then kipping)


Score = Reps


Scaling – Kipping HSPU’s or Partial (i.e. raised head – record height) or Piked Push-ups (record box height/from





3) Metcon:

Benchmark WOD Helen:

Complete 3 rounds of:

400 meter run

1.5 pood Kettlebell swing x 21

Pull-ups 12 reps


Time Cap = 16 min


Score = Time or Time cap plus 1 sec/rep missed


C-WOD – Please see the class whiteboard. Anyone interested in following this programming

who is not a member of CrossFit Algoa can contact Dave on for

details & fees.


Cool-down/Trigger Ball/Foam Roll/Stretch


Featured Image – Dave on some wall balls at the Last Man Standing Event this past weekend!