Featured Image – One week to set-up of the Nutritech East Cape Champs 2017! The view for our first 3 events for the Individuals… #eastcapechamps #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) EMOM for 10 – 3 Clean (*power/squat) and Jerk (any) (load 65-70% 1RM)
* If you did Wednesday – do Power Clean, if you did not do yesterday, do squat clean!

Score = Loading (reps x loading)

then…

2) Sprint the following FT:
5-4-3-2-1 Hang Power Cleans (100kg/70kg)
30-30-30-30-30 DU’s

TC = 5 min

Score = Time/TC plus 1 sec/rep missed

3) HS Holding – accumulate 3 minutes of hold time

Score = Time to accumulate

EXTRAS WOD

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

LITE WOD

1) EMOM for 10 – 3 Clean (*power/power clean, front squat) and Push Press (load 65-70% 1RM)
* If you did Wednesday – do Power Clean, if you did not do yesterday, do power clean, front clean!

Score = Loading (reps x loading)

then…

2) Sprint the following FT:
5-4-3-2-1 Hang Power Cleans (60kg/35kg)
30-30-30-30-30 Single-Under’s

TC = 5 min

Score = Time/TC plus 1 sec/rep missed

3) Piked HS Holding (61cm/51cm) – accumulate 3 minutes of hold time

Score = Time to accumulate

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