Featured Image – Rochelle flying on some Double Under’s!! #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) Complete the following:

a) Find a Max Vertical Jump (take 5 attempts to find a max height)
*Record Max Hold in 1 attempt

Score = Height (cm)

 

b) L-Sit – Max Hold time (3 attempts resting precisely 1 min)
*Record Max Hold in 1 attempt

Score = Total Time

 

c) HS Walk for Max Distance (3 attempts resting precisely 1 min)
*Record Max Distance in 1 attempt

Score = Distance (m)

 

then…

 

2) Complete the following for time:
50 Pull-ups
75 Push-ups
150 Airsquats

NB – AFL Competitors use a weight vest (9.1kg/6.3kg)

Intermediate – Body weight only

TC = 20 min

Score = Time/TC Plus 1 sec/rep missed

 

EXTRAS

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

 

LITE WOD

1) Complete the following:

a) Find a Max Vertical Jump (take 5 attempts to find a max height)
*Record Max Hold in 1 attempt

Score = Height (cm)

 

b) Tuck-Sit – Max Hold time (3 attempts resting precisely 1 min)
*Record Max Hold in 1 attempt

Score = Total Time

 

c) Wall Walk for Max Reps – no stopping allowed! (3 attempts resting precisely 1 min)
*Record Max Distance in 1 attempt (1 = 10 Yards = 9.14m)
**Further scaling – Weight transfers

Score = Distance (m)

 

then…

 

2) Complete the following for time:
50 Pull-ups (Assisted)
75 Push-ups (Women kneeling)
150 Airsquats

TC = 20 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