Featured Image – Coach Deane watching over the first Saturday morning class! Our coaches are highly skilled in scaling (i.e. adapting) the movements and prescription to suit your current level of fitness! #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #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) Skill:
SDHP
Single-Unders/DU’s
Burpees

then…

2)
a) Open Workout 12.1 – AMRAP 7 min Burpees (https://games.crossfit.com/workouts/open/2012)
NB – Target Burpees (15.24cm)

Score = Total Reps

then…

b) Complete the following FT:
NB – any order allowed!

Run 1 km FT

TC = 5 min

1 min Transition

Row 1 km FT or 100 SDHP (20kg/12kg)

TC = 5 min

1 min Transition

300 DU’s FT

TC = 5 min

Score = Sum of 3 times OR number of reps missed (i.e. 15 min plus 1 sec per rep missed)

EXTRAS

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

LITE WOD’s

1) Skill:
SDHP
Single-Unders
Burpees

then…

2) Transformation Challenge Test 1
a) CrossFit Algoa’s LITE VARIANT of Open Workout 12.1 – AMRAP 7 min Burpees (https://games.crossfit.com/workouts/open/2012)
NB – Transformation Challenge Normal Burpees (no target!)

Score = Total Reps

then…

b) Complete the following FT:
NB – any order allowed!

Run 600 m FT

TC = 5 min

1 min Transition

Row 600 m FT or 60 SDHP (16kg/10kg)

TC = 5 min

1 min Transition

300 Single-under’s FT

TC = 5 min

Score = Sum of 3 times OR number of reps missed (i.e. 15 min plus 1 sec per rep missed)

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