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

1) Met Con Benchmark:

“Fight Gone Bad!”

Complete each exercise in 1 minute (there are 5 stations). One round is five minutes (1 min per station)

– after round 1, rest 1 min before starting the second round of the same exercises.

Complete 3 Round of the following stations:

1.    Wall-ball: 9.1 kg (20 pound)/6.3kg (14lb) ball, 15 ft target/14 ft Target. (Reps)

2.    Sumo deadlift high-pull (SDHP): (75lb/55lb – 34kg/25kg) (Reps)

3.    Box Jump: 20″ box (Reps) 51 cm

4.    Push-press: (75lb/55lb – 34kg/25kg) (Reps)

5.    Row: calories (Calories) OR Sub with SDHP (20kg/13kg)

6.      REST 1 min


Score = Total Reps


2) Benchmark Gymnastics:

Max Ring Muscle-up’s


Score = Total Reps


Scaling – Max strict Pull-ups (C2B) and Max ring dips / Max banded PU’s & Max banded bar dips


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 dave@algoacrossfit.com for

details & fees.


Cool-down/Trigger Ball/Foam Roll/Stretch


Featured Image – Danie Du Preez, CrossFit Legend in SA, performing at Last Man Standing

over the weekend winning the Masters division!