Featured Image – Ashlynne on Open Workout 18.2…while Intern Coach, Grant, Judges….great work to all who have completed 18.2 and 18.2a thus far!! It is SPICY!!!

#intheopen #18point2 #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #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)
a) EMOM 10 – 1 Clean, 1 Front Squat (climb to a max day)

Score = Load

b) Front Squat 2 x 10 (from floor, max day)

Score = Load

then…

2) AMRAP the following for 8 minutes:
Bear Complex (70kg/49kg)

*Bear Complex – Power clean, Front Squat, Push Press to Rear Rack, Back Squat, Push Press from Rear Rack (5 reps per complex)
**Faster version allowed – Squat Clean Thrust (cluster), to Rear Rack, Back Rack Thruster (also counts as 5 reps per complex)

Score = Total Reps (5 reps/complex)

EXTRAS

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

LITE WOD

1)
a) EMOM 10 – 1 Power Clean, 2 Front Squat (climb to a max day)

Score = Load

b) Front Squat 2 x 10 (from floor, max day)

Score = Load

then…

2) AMRAP the following for 8 minutes:
Bear Complex (45kg/30kg)

*Bear Complex – Power clean, Front Squat, Push Press to Rear Rack, Back Squat, Push Press from Rear Rack (5 reps per complex)
**Faster version allowed – Squat Clean Thrust (cluster), to Rear Rack, Back Rack Thruster (also counts as 5 reps per complex)

Score = Total Reps (5 reps/complex)

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