Featured Image – Intern Coaches Anje and Iain at the start of their CrossFit Level 1 Cert, that was held at Cape CrossFit in Cape Town over the weekend! #CrossFitGames #CapeCrossFit #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #UrbanEspressCoffeeCo #markandersonphysiotherapy #bronscor #luke1v37 #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’ED WOD

1) Complete the following FT:
60 DU
30 Burpee BJO (61cm/51cm)
10 OHS (100kg/70kg, scaling 70% 1 RM)

TC = 5 min

Rest 3 min

Complete the following FT:
10 OHS (100kg/70kg, scaling 70% 1 RM)
30 Burpee BJO (61cm/51cm)
60 DU

TC = 5 min

Score = Time/TC plus 1 sec/rep missed (count reps missed on both portions)

then…

2) EMOM 10:
Min 1 – Strict HSPU 5 (for max depth)
Min 2 – Strict C2B Pull-ups 5 (for max load)

Score = Depth in cm plus load above Body Weight

EXTRAS

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

LITE WOD

1) Complete the following FT:
60 SU
30 BB Facing Burpees
10 OHS (70kg/45kg, scaling 70% 1 RM)

TC = 5 min

Rest 3 min

Complete the following FT:
10 OHS (70kg/45kg, scaling 70% 1 RM)
30 BB Facing Burpees
60 SU

TC = 5 min

Score = Time/TC plus 1 sec/rep missed (count reps missed on both portions)

then…

2) EMOM 10:
Min 1 – Strict Piked Push-ups (61cm/floor) 5 (for max depth)
Min 2 – Strict C2B Pull-ups 5 (for least assistance)

Score = Record Reps and note scaling

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