Featured Image – Intensity, intensity, intensity…that is what we value! Accessing the appropriate Intensity for the given time domain is key to unlocking our true potential as an athlete! In picture, the aftermath after 3 Airbike sprints of 20 cal for men and 15 cal for women. For some it was less than 90 seconds of total work but because the Intensity is supramaximal, the recovery after the effort is large and has it’s share of discomfort! The rewards are however far reaching and well worth the discomfort!

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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 and LITE WOD

1) Practice the following:

a) Peg Board Climbing
Scaling Options – Peg Board 1 step up and 1 step down climbing, Peg Board Pull-ups or Peg Board Assisted Pull-ups

Score = For Quality

b) GHD Sit-ups

Score = For Quality

then…

2) In Teams of 2, AMRAP the following for 18 min:

20 Power Clean (80kg/52kg) – 1 for 1
20 Pull-ups – synchro
20 Front Squats (80kg/52kg) – 10 each split as needed
20 Burpee BJO (76cm/61cm) – 1 for 1
20 Push-up’s – synchro

LITE – BB (50kg/35kg); Assisted PU’s; BB Facing Burpees (2 foot jump over); Kneeling Push-ups

Score = Total Reps

EXTRAS WOD

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.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 women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch