Featured Image – Dave was on “Inside Greatness” last night on Facebook live @launchwithgary. To watch the show go follow Gary van Aswegen on facebook – you can find it at the following link (https://www.facebook.com/search/top/?q=gary%20van%20aswegen).
#insidegreatness #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #eastcapechamps #alwaysfitleague #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)
a) Tabata – Strict Ring Dips

Score = Total Reps

Rest 3 min

b) Tabata – Push-ups

Score = Total Reps

then…

2) Complete the following FT:
25 Deadlifts (143kg/100kg or 60% 1RM)
400 m Run

TC = 5 min

Score = Time/TC plus 1 sec/rep missed

3) Tabata – L-sit

Score = Time held

EXTRAS WOD

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

LITE WOD

1)
a) Tabata – Strict Bar Dips (assisted)

Score = Total Reps

Rest 3 min

b) Tabata – Push-ups (kneeling)

Score = Total Reps

then…

2) Complete the following FT:
25 Deadlifts (100kg/70kg or 60% 1RM)
300 m Run

TC = 5 min

Score = Time/TC plus 1 sec/rep missed

3) Tabata – Tuck-sit

Score = Time held

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