Featured Image – Rx’ed Individual Men on our Beach Event at this years Nutritech East Cape Champs! #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 WOD

1) Rope Climbing (4.5m) 15 Ascents FT
Scaling – 90 Rope Pull-ups (assisted) FT

TC = 15 min

Score = Time/Tc plus 1 sec/rep missed

then…

2) Tabata the following:

a) Box Jump Overs (61cm/51cm)

Score = Total Reps

1 min Rest

b) Shuttle Run (5 m)

Score = Distance run

1 min Rest

c) Clean (power) and Jerk (push) (50kg/35kg)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Rope Pulls – Lying to standing 45 reps FT
Scaling – use legs

TC = 15 min

Score = Time/Tc plus 1 sec/rep missed

then…

2) Tabata the following:

a) Box Step Overs (61cm/51cm)

Score = Total Reps

1 min Rest

b) Shuttle Run (5 m)

Score = Distance run

1 min Rest

c) Clean (power) and Jerk (push) (30kg/20kg)

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