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


1) Front Squat

6×6 (70% 1RM – Wk2)


Score = Load.




2) Complete 10 Rounds of:

30 DU’s

5 Deficit HSPU’s – depth (25 cm/15 cm) (kipping allowed)

2 Rope Climbs (4,1 m)


TC = 20 min


Score = Time or TC plus 1 sec/rep missed


* Scaling – 4 Rope climbs to 2 m OR Leg assisted pull-up 6 per 1 ascent OR Rope Jumping pull-up’s OR Rope



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.


Featured Image – “I want to experience THIS feeling again. This moment makes me work as

hard as I can, to become the best I possibly can be. #DreamBig #WorkHard” — Katrin

Davidsdottir, Fittest Woman on Earth (Quote & Image Courtesy of CrossFit, Inc.).