Featured Image –  Richard had hand surgery less than a week ago and he is back at the Box getting back into it! With CrossFit we can always scale and substitute where need be to improve your health and fitness. Richard will not be allowed to use his hand for a number of weeks but we have many ways in which we can improve his fitness and help specifically speed up his rehab by working on shoulder girdle and arm strength without specifically using the hand. In picture, he is performing “Frankenstein Squats” as a substitute for Front Squats, so as to not involve the hand but still improve overall hip & knee extension and core strength.

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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

1) Event 7 Team Series (https://games.crossfit.com/workouts/teamseries/2017/2)

Rx’d Workout

On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Double-unders
16:00-18:00 Rest
18:00-20:00 Handstand push-ups

Score = Total Reps and Weight (lbs)
The team’s score is the sum of all the reps completed
during the handstand push-ups and double-unders,
and the weight in lbs. of the heaviest squat from
each athlete. For example, if Athlete 1 completes 40
handstand push-ups, 160 double-unders and a max
squat of 350 lb., and Athlete 2 completes 35 handstand
push-ups, 175 double-unders and a 250-lb. squat, the
team’s score will be 1,010.

then…

2) Mixed Tabata (8 min – 16 Rnds) of the following:

1st Interval – Double-Unders

2nd Interval – HSPU’s

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) Event 7 Team Series (https://games.crossfit.com/workouts/teamseries/2017/2)

Scaled Workout

On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Hand-release push-ups
2:00-4:00 Rest
4:00-6:00 Single-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Single-unders
16:00-18:00 Rest
18:00-20:00 Hand-release push-ups
Tiebreak: None

Score = Total Reps and Weight (lbs)
The team’s score is the sum of all the reps completed
during the handstand push-ups and double-unders,
and the weight in lbs. of the heaviest squat from
each athlete. For example, if Athlete 1 completes 40
handstand push-ups, 160 double-unders and a max
squat of 350 lb., and Athlete 2 completes 35 handstand
push-ups, 175 double-unders and a 250-lb. squat, the
team’s score will be 1,010.

then…

then…

2) Mixed Tabata (8 min – 16 Rnds) of the following:

1st Interval – Double-Unders

2nd Interval – HSPU’s

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