Featured Image – A summary of the Open Athletes…#18point1 Sam Briggs vs Kristen Holte (Feb 22), #18point2 Patrick Vellner vs Noah Ohlsen (March 1), #18point3 Kyle Kasperbauer vs Neil Maddox (Men 40-45 yrs) (March 8), #18point4 Bjorgvin Karl Gudmundsson vs Scott Panchik (March 15), #18point5 Annie Thorisdottir vs Sara Sigmundsdottir vs Katrin Tanja Davidsdottir (March 22). For all the details go to games.crossfit.com (Image courtesy of CrossFit, Inc.)

#intheopen #intheopen #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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) Practice HS Walking

Score = Max Distance

2) C2B Pull-ups RM-RM-RM (Open Athletes 70% of RM x 2)

Score = Load

then…

3) AMRAP the following for 12 minutes:

10 m HS Walk (2 x 5 m of which each 2.5 m must be unbroken)
15 Power Snatch (35kg/25kg)
20 Pistols (Alternating)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Practice Handstands at Wall

Score = For Quality

2) C2B Pull-ups (assisted) RM-RM-RM (Open Athletes 70% of RM x 2)

Score = Total Reps

then…

3) AMRAP the following for 12 minutes:

2 Wall Walks OR Scale to 10m Bear Walk (2 x 5 m of which each 2.5 m must be unbroken)
15 Power Snatch (25kg/15kg)
20 Lunges (Alternating)

Score = Total Reps

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