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




1a) Catch up any of the benchmark workouts that you missed last week with the following priority:

Fight Gone Bad






If you have done all of these then complete:


1b) Met Con Benchmark:

Complete as many reps as possible in 7 minutes of: Burpees


This workout begins from a standing position. The Athlete will move from flat on the ground to touching an

object with both hands that is 6 inches above their max reach. Score is total reps completed.


Score = Time


Additional Notes

The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing,

feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be

shrugging their shoulders and reaching as high as possible, while the measurement is being made.

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping

back to the ground. The use of a springy floor is not allowed.


2) Met Con Benchmark:

Karen – 150 wallballs (9,1kg/6,3kg) to 15 ft target (both men & women) for time


TC = 12 min


Score = Time


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.


Featured Image – Brook Ence (14th place) and here winning the clean and jerk (109,8 kg) at

the 2015 Reebok CrossFit Games (Image Courtesy of CrossFit, Inc.)