Featured Image – Best of luck to Dave, Cindy, Yolandi, Willie and Iain and their families who will be heading to Cape Town this weekend for FiCT! Enjoy! Follow all the action at: http://www.fittestincapetown.co.za/ and on their facebook page at: https://www.facebook.com/Fittest-in-Cape-Town-116034931792153/

#fittestincapetown #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 WOD

1) Complete the following EMOM for 12 min:
1 Segment Snatch (3 position), 2 OHS

Score = Max Load

then…

2) Complete the following FT:
60 DB Snatch (Alt.) (25kg/15kg)
50 Cal Airbike Or 500 m Run
40 T2B
30 Deficit HSPU (7cm/3cm)
20 Burpee Box Jump Overs (61cm/51cm)

TC = 18 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!

“LITE” WOD

1) Complete the following EMOM for 12 min:
1 Segment Power Snatch (3 position), 3 OHS

Score = Max Load

then…

2) Complete the following FT:
60 DB Snatch (Alt.) (15kg/10kg)
40 Cal Airbike Or 400 m Run
40 Hanging Knee Raises
30 Piked Push-ups (61cm/floor)
20 Burpee Over the DB

TC = 18 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