Featured Image – Reminder to get the Box this Saturday at 17:00 to support Dave and Eva, and watch the 2018 Reebok CrossFit Games! Seeabove for more details! #CrossFitGames #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 5 Rnds of the following:
15 Strict Ring Dips
30 sec Accumulative Neutral Hold (Rings)
Rest 1 min

TC = 14 min

Score = Time/TC Plus 1 sec/rep missed

then…

2) CrossFit HQ WOD (180619)

4 rounds for time of:
15 GHD sit-ups
30 thrusters
45 double-unders

Men: 65 lb. (30kg)
Women: 45 lb. (20kg)

TC = 12 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) Complete 5 Rnds of the following:
15 Ring/Bar Dips (assisted)
20 sec Accumulative Neutral Hold (Rings w bands)
Rest 1 min

TC = 14 min

Score = Time/TC Plus 1 sec/rep missed

Further Scaling – Seated Parallette Dips and 30 sec Top Hold on Seated Parallette Dips (i.e. Hold top position)

then…

2) CrossFit HQ WOD (180619) – Scaling
This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.

Intermediate Option
4 rounds for time of:
10 GHD sit-ups
30 thrusters
45 double-unders

Men: 45 lb. (20kg)
Women: 35 lb. (15kg)

Beginner Option
3 rounds for time of:
15 sit-ups
30 squats
45 single-unders

TC = 12 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