Featured Image – The king of all Abdominal exercises is the L-sit…here Paul hits a scaled version, the Tuck Sit and manages to maintain a near perfect smile! Good work Paul! #crossfitgames #crossfitposted #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) /
0784517637 (adults).

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

RX’ED WOD

1) Test 4 & 5 of the Winter Challenge:

a) Front Squat – Find your 1 RM

Score = Load

b) Freestanding HS Hold – Max Time (hands are allowed to move)

Score = Time

then…

2) Test 6 Winter Challenge – Climb the following ladder for 8 min:

3-6-9-12-15… HSPU’s
3-6-9-12-15… TNG Fat Bar Power Cleans (60kg/40kg – NB Fat Bar weighs 5kg)

No dropping allowed!

Score = Total Reps

EXTRAS WOD

None today as we are completing testing for our Winter Challenge!

LITE WOD

1) Test 4 & 5 of the Winter Challenge:

a) Front Squat – Find your 1 RM

Score = Load

b) Handstand Hold at wall (Reverse wall walk allowed – hands within 50cm of wall) – Max Time

Score = Time

then…

2) Test 6 Winter Challenge – Climb the following ladder for 8 min:

3-6-9-12-15… Push-ups
3-6-9-12-15… Power Cleans (45kg/25kg)

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 competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch