Featured Image – All Members, a big Reminder to get your RSVP and payment in asap for our Christmas party, which takes place next Wednesday the 6th December at 18:00! Don’t miss out! It’s going to be fun!
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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
1) Skill
Clean (Power and squat)
Box Jump/Step-up’s
Sit-up’s
KB Swing
1 & 2) If you missed the Summer Challenge Tests 1/2/3/4, then please test these today (see Monday and Tuesday)
For the rest please complete the following…
1)
a) Power Clean, Squat Clean – 2-2-2-2-2-2 (75% 1RM Power Clean or if not Testing in Summer Challenge, climb to max)
Score = Max Load
then..
2) In groups of 4 AMRAP the following for 12 minutes:
10/6 Cal Sprint on Xebex Airbike or Rower
Rest until it’s your turn to go again!
Score = Individual Total Calories
EXTRAS WOD
Chat to our coaches about completing extras from Tier 1 of our competitors program!
“LITE” WOD
1) Skill
Clean (Power and squat)
Box Jump/Step-up’s
Sit-up’s
KB Swing
SUMMER CHALLENGE…
1 & 2) If you missed the Summer Challenge Tests 1/2/3/4, then please test these today (see Monday and Tuesday)
For the rest please complete the following…
1)
a) Power Clean, Power Clean, Front Squat 3-3-3-3-3-3 (75% 1RM Power Clean or if not Testing in Summer Challenge, climb to max)
Score = Max Load
then..
2) In groups of 4, AMRAP the following for 12 minutes:
10/6 Cal Sprint on Xebex Airbike or Rower
Rest until it’s your turn to go again!
Score = Individual Total Calories
TRANSFORMATION CHALLENGE…
1) Transformation Challenge Test 3 was completed on Wednesday 8 Nov 17. Ensure that you re-test with exactly the same weights & workloads!
NB – Transformation Challenge Members to complete Test 3 today.
a) Transformation Challenge Test 3 – In Groups of 4, complete 3 Rnds of the following for Max Reps:
1 min Step-up’s OR Box Jumps (51cm/40cm)
1 min Sit-up’s
1 min KB Swing (16kg/10kg)
1 min Rest
*Transition fast to get a good score!
Score = Total Reps
Rest 10 minutes…
b) If you missed or want to repeat these tests, please complete Test 1 (7 AMRAP Burpees) OR Test 2 (Scaled FRAN)…then please complete next!
If you have completed all the testing then complete the following:
c) FT complete:
40-30-20 Alt. DB Snatch (10kg/5kg)
40-30-20 Alt. Lunging Steps
TC = 12 min
Score = Time/TC plus 1 sec/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
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