Featured Image – Even our Kids love Burpees! Most people avoid exercise movements that they do not like …this is often because they do not fair well in performing the said movement! In CrossFit, we embrace working your weaknesses! This is done to make you more healthy and more fit, to make you a better person, a better athlete, to make you better at life! Get comfortable being uncomfortable and reap the rewards! #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitgames #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) Death by “Front Squat” – set the load at BW or 60% of your 1 RM if BW load is greater than 60% of your 1RM

1st min – 1 rep, 2nd min – 2 reps, 3rd min – 3 reps etc…
If you fall out before 10 min, continue AMRAP’ing until 10 min is up

Score = Load (kg) x total Reps to give you a kg volume load (where you fell out at)

then…

2) Complete 21-15-9-6-3 RFT of:
Strict HSPU’s
Walking Lunge (75kg/48kg) – split reps btwn L & R

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

LITE WOD

1) Death by “Front Squat” – set the load at BW or 60% of your 1 RM if BW load is greater than 60% of your 1RM

1st min – 1 rep, 2nd min – 2 reps, 3rd min – 3 reps etc…
If you fall out before 10 min, continue AMRAP’ing until 10 min is up

Score = Load (kg) x total Reps to give you a kg volume load (where you fell out at)

then…

2) Complete 21-15-9-6-3 RFT of:
Piked Push-up’s
Walking Lunge (40kg/25kg) – split reps btwn L & R

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

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