Featured Image – Two weeks ago today, our NECC 2017 Beach Events for the Individual Athletes. #blessedwithawesomeweather #eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower  #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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 WOD

1)
a) Neutral Ring Holds – EMOM 20 sec hold for 5 min (I.e. rest 40 sec)

Score = Total Hold time out of a possible 1:40

b) Skin the Cat – 10 slow quality movements completing 1 at a time (rest as needed btwn reps)

Score = For Quality

c) Practice Pistols

Score = For Quality

then…

2) AMRAP the following for 17 min:
20 Pistols
20 C2B Pull-ups
20 Burpee Box Jump Over (61cm/51cm)
20 HSPU’s
20 GHD Sit-ups / SUB 40 Hallow Rocks
20 Ring Dips
20 GHD Hip Extension / SUB 40 Supermans

Score = Total Reps

EXTRAS

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

LITE WOD

1)
a) Neutral Bar Holds – EMOM 20 sec hold for 5 min (I.e. rest 40 sec)

Score = Total Hold time out of a possible 1:40

b) Skin the Cat – 10 slow quality movements completing 1 at a time (rest as needed btwn reps)
Scale to – Hanging knees up (20 reps) and End position Isometric Skin the Cat holds (10 sec hold x 10)

Score = For Quality

c) Practice Pistols

Score = For Quality

then…

2) AMRAP the following for 17 min:
20 Lunges
20 Pull-ups (assisted)
20 Burpee Step Over (61cm/51cm)
20 Piked Push-ups
20 Hallow Crunches
20 Bar Dips (assisted)
20 Supermans

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