Featured Image – Best of luck to Dave and Eva who start with their bid to be the Fittest on Earth, in their respective age groups, at the 2018 Reebok CrossFit Games! Also best of luck to Cape CrossFit Wolfpack (@capecrossfitwolfpack @capecrossfit) and CrossFit PBM (@crossfitpbm @pbm_unite) who represent South Africa and Africa in the Team Division of the 2018 Reebok CrossFit Games!! Go Bokke go!!!!!

#RoadToTheGames #TeamSouthAfrica #ProudlySouthAfrican #CrossFitGames #CrossFitAlgoa #CapeCrossFit #CCFWolfpack #CrossFitPBM #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #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) Power Clean and Push Jerk – Complete a Double E2ndMo2ndM for 12 min (6 Rnds – Max Day)
(Start your first Rnd on 75% 1RM)

Score = Load

then…

2) Complete 5 Rnds of the following FT:
10 Hang Power Clean and Push Jerk (60kg/40kg)
400 m Run
20 C2B Pull-ups

TC = 22 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) Power Clean and Push Jerk – Complete a Double E2ndMo2ndM for 12 min (6 Rnds – Max Day)
(Start your first Rnd on 75% 1RM)

Score = Load

then…

2) Complete 5 Rnds of the following FT:
10 Hang Power Clean and Push Jerk (40kg/25kg)
400 m Run
20 Pull-ups (assisted)

TC = 22 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@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