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


1 Bar Muscle-up drills (specific strength & technique work):

a) Hips to bar drill (straight arm pull) 6 x 3 reps

b) Feet on wall muscle-up drill 4 x 3 reps

* Scaling – deload using bands!


Score = For Quality (Note Successfull reps on b.)




2) AMRAP the following for 20 min:

12 Pistols

10 T2B

8 Box’s Jumps (76cm/61cm)

6 Burpees

4 C2B Pull-up’s

2 Strict deficit HSPU’s (11cm/7cm)

1 M-up


Score = Total Reps


Score = Time/TC plus 1 sec/rep missed


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


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 – Another of our elite athletes (Eva Thornton) confirmed for the Nutritech

East Cape Champs! Registration is still Open – Sign up at http://eastcapechamps.co.za