Featured Image – Valentines Day… one of our evening classes with some great dress-ups, Iain and Marco in particular! Also a special welcome to Dave (back row) from CrossFit Irongate for visiting us! #valentinesday #crossfitalgoa #crossfitirongate #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) Practice (15 min) HS opposite shoulder taps

Score = Max Reps

Scaling – HS Hold at Wall with Weight Transfers; Further Scaling – see LITE Wod

Then…

2) CrossFit HQ WOD – 180131

For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges

Men: Lunge with 45-lb. plate (20kg)
Women: Lunge with 25-lb. plate (10kg)

Scaling
This is a quick down-and-back chipper. Reduce the reps and pick movements so you can complete each exercise in no more than 2-3 sets. These exercises will have a compounding effect on each other, particularly on your midline. You do each exercise except the row only twice, so fight for large sets and transition between movements quickly.

TC = 17 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) Practice (15 min) Piked HS Hold (61cm/51cm) with opposite shoulder taps

Score = Max Reps

Scaling – Piked HS Hold (opposite shoulder touch); Further Scaling – Push-ups hold (same side hip touches)

Then…

2) Scaling
This is a quick down-and-back chipper. Reduce the reps and pick movements so you can complete each exercise in no more than 2-3 sets. These exercises will have a compounding effect on each other, particularly on your midline. You do each exercise except the row only twice, so fight for large sets and transition between movements quickly.

Intermediate Option
For time:
20 overhead walking lunges
20 knees-to-elbows
20 sit-ups
20-cal. row
20 sit-ups
20 knees-to-elbows
20 overhead walking lunges

Men: Lunge with 45-lb. plate (20kg)
Women: Lunge with 25-lb. plate (10kg)

Beginner Option
For time:
20 walking lunges
20 jumping hanging knee raises
20 sit-ups
20-cal. row
20 sit-ups
20 jumping hanging knee raises
20 walking lunges

TC = 17 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