Featured Image – One of our 9 am classes ….thanks for visiting us Genevieve! #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 & LITE WOD

Skill:
DB Snatch
Sandbag Deadlift & Belly Carry & Belly Squats
Burpees
RR

Transformation Challenge – Complete Benchmark Testing missed (1 / 2 / 3)

1) In Teams of 5, AMRAP the following Sandbag Belly Carry for 10 min…
20m Sandbag Belly Carry (60kg/40kg) LITE (40kg/30kg) Scaling 2 – Transf Chall (30kg/15kg)
then 5 Burpees, rest until it’s your turn to go again!

Score = Distance Walked plus Burpees completed

then…

2) In Groups of 3, complete the following FT:
Rules – partition as you like! All 3 can work at once!
90 Db Snatch (35kg/25kg) LITE (25kg/15kg) Scaling 2 – Transf Chall (15kg/7.5kg)
120 Bar Muscle-ups LITE (120 Assist. Pull-ups) Scaling 2 – Transf Chall (Ring Rows)
150 Sandbag Squats (belly hold) (60kg/40kg) LITE (40kg/30kg) Scaling 2 – Transf Chall (30kg/15kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

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