Featured Image – Team CrossFit Algoa placed 3rd at last years Nutritech East Cape Champs! The Team consisted of Coaches Deane and Eva, and Alwyn and Nikita. How will they rank this year? Entries close 2 August 2017 – for more info and to enter go to eastcapechamps.co.za

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

RX WOD

1) Complete the following complex for 6 Rnds:
4 Strict C2B Pull-ups, 3 Strict Pull-ups, 4 Kipping C2B, 3 Kipping Pull-ups, 2 Bar M-ups

Score = Number of total unbroken reps (1 unbroken complex is 16 reps)
Note Loading – BW or BW plus ?kg
NB-if you need extra load, wear a weight vest to challenge yourself climbing to a max load, but you must complete the complex unbroken!

then…

2) Tabata the following:

a) Power Snatch (50kg/35kg)

2 min Transition

Score = Total Reps

b) Clean (power) and Jerk (push) (50kg/35kg)

2 min Transition

Score = Total Reps

c) Thrusters (40kg/28kg)

Score = Total Reps

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Complete the following complex for 6 Rnds:
4 Strict C2B Pull-ups, 4 Strict Pull-ups, 4 Kipping C2B, 4 Kipping Pull-ups (Assisted with bands)

Score = Number of total unbroken reps (1 unbroken complex is 16 reps)
NB-if you need extra load, wear a weight vest!

then…

2) Tabata the following:

a) Power Snatch (30kg/20kg)

2 min Transition

Score = Total Reps

b) Clean (power) and Jerk (push) (30kg/20kg)

2 min Transition

Score = Total Reps

c) Thrusters (20kg/15kg)

Score = Total Reps

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place. Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch