Featured Image – Spot Leonard in the Scaled Beach Event – Run, Swim, Burpee, Repeat – at our Nutritech East Cape Champs!

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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) Practice Rope Climbing

Score = For Quality

then…

2) NECC 2017 RX EVENTS 5 & 6 (Individuals) – The Nutritech Finals

Complete 2 Rounds of the following FT:
2 Rope Climbs (legless/Leg Assisted) 2.9m (Men start in L-sit /Women start seated but can put feet straight onto rope) – feet/nor any part of body allowed to touch floor!
4 Clusters (Fat Bar – 60kg/40kg)
6 Burpee Box Jump Overs (76cm/61cm) – Allowed to use hands to vault
8 KB Snatch (Hang) – 1 Arm (24kg KB/16kg)

TC (Extended) = 7 min

Score = Time/TC plus 1 sec/rep missed

At 7 min Straight into…

Complete the following FT:
30 C2B Pull-ups
15 Hang Clean & Jerk (Fat Bar – 60kg/40kg)
30 m HS Walk

TC (Extended) = 7 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) Practice Rope Climbing

Score = For Quality

then…

2) NECC 2017 SCALED EVENTS 5 & 6 (Individuals) – The Nutritech Finals

Complete 2 Rounds of the following FT:
5 Rope Pulls lying to standing (straight legs)
7 Clusters (Fat Bar – 40kg/25kg)
9 Burpee Box Step Overs (61cm/51cm)
12 m OH Walking Lunge – 1 Arm (16kg KB / 12kg KB)

TC (Extended) = 7 min

Score = Time/TC plus 1 sec/rep missed

At 7 min Straight into…

Complete the following FT:
60 Hanging Knee Raises
15 Hang Clean & Jerk (Fat Bar – 40kg/25kg)
60 Opp Shoulder Touches (76 cm/51cm) – Carry Box (20 at 0m, 20 at 4 m and 20 at 8 m)

TC (Extended) = 7 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