Featured Image – Great turn out for our Transformation Challenge Kick-off meeting on Monday evening! Welcome to the CrossFit Algoa Family!

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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) Skill:
Strict Press
Wall Ball
Ring Rows
Single-Unders

 

then…

 

2) Summer Challenge Test 3 and 4:

a) Regionals Event 4 – 2015 Reebok CrossFit Games (https://games.crossfit.com/workouts/regionals/2015)
250 foot (76.2m) HS Walk for time

TC = 3 min

Score = Time or TC plus 1 sec/ meter missed

Scaling 1 – 220 Opp SH Touches (Piked Push-up position 61cm/51cm)

Score = Time or TC plus 1 sec/rep missed

Scaling 2 – SEE LITE

 

3 min Transition…

 

b) Open WORKOUT 15.3 (https://games.crossfit.com/workouts/open/2015#workoutsTab3)

Complete as many rounds and repetitions as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 9.1 kg ball to 10 feet, Women use 6.3 kg
ball to 9 feet

Score = Total Reps

 

EXTRAS WOD

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

 

“LITE” WOD

1) Skill:
Strict Press
Wall Ball
Ring Rows
Single-Unders

 

then…

 

2) Summer Challenge Test 3 and 4:

a) CrossFit Algoa’s LITE VARIANT of Regionals Event 4 – 2015 Reebok CrossFit Games (https://games.crossfit.com/workouts/regionals/2015)

Scaling 1 – 220 Opp SH Touches (Piked Push-up position 61cm/51cm)

Score = Time or TC plus 1 sec/rep missed

Scaling 2 (Transformation Challenge) – 150 Opp Hip Touches (feet/knees)

Score = Time or TC plus 1 sec/rep missed

 

3 min Transition…

 

b) CrossFit Algoa’s LITE VARIANT of Open WORKOUT 15.3 (https://games.crossfit.com/workouts/open/2015#workoutsTab3)
Scaling 1:
Complete as many rounds and repetitions as possible in 14 minutes of:
14 pull-ups (assisted)
50 wall-ball shots
100 single-unders
Men use 9.1 kg ball to 10 feet, Women use 6.3 kg
ball to 9 feet

Score = Total Reps

Scaling 2 (Transformation Challenge):
Complete as many rounds and repetitions as possible in 10 minutes of:
14 ring rows
25 wall-ball shots
50 single-unders
Men use 4.5 kg ball to 10 feet, Women use 4.5 kg
ball to 9 feet

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 women’s field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

 

Cool-down/Trigger Ball/Foam Roll/Stretch