Featured Image – Repost from @crossfitgames… “If you liked Diane, you’ll lover her friends” – A CrossFit Games instagram post with reference to last weeks Open Workout 18.4. The CrossFit Girl WOD’s are benchmark Workouts used to help identify weaknesses in individuals and to ensure programming improves GPP Fitness. Their effects can be brutal to say the least!! (General Physical Preparedness) (Image courtesy of CrossFit, Inc)

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#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) Snatch (squat) 2 – EMOM 10 (climbing from 60% to 85% of 1RM)

Score = Load

then…

2) Complete 10 Rnds of the following FT: (Open Athletes testing on Friday – 5 Rnds OR 8 min CAP)

7 KB Swings (32kg/24kg)
7 C2B Pull-ups
7 Wall Balls (9.1kg/6.3kg)

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) 2 of (Power Snatch, OHS) – EMOM 10 (climbing from 60% to 85% of 1RM)

Score = Load

then…

2) Complete 10 Rnds of the following FT: (Open Athletes testing on Friday – 5 Rnds OR 8 min CAP)

7 KB Swings (24kg/16kg)
7 Pull-ups (assisted)
7 Wall Balls (6.3kg/4.5kg)

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