Feature Image – Our coaches weekend away was a blast! Some team building, tough WOD’s, fresh air, sea water, really good food and coffee, as well as great company!! In picture from left after a tough day of WOD’s… Intern coaches Thando and Jesse, Coaches Deane and Dave, and Intern Coaches Les and Iain!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) Practice Rope Climbing
(Seated Spanish or X Wrap, Seated Spanish or X Wrap with swing, Seated Spanish or X Wrap with leg assisted rope pull-ups, Next Low climb, Next full climb)

Score = For Quality

then…

2) CrossFit HQ WOD (181017)

3 rounds of:
2 minutes of rope climbs
2 minutes of Turkish get-ups
Rest 2 minutes

Men: 15-ft. (4.54m) rope, 50-lb. (22.5kg) dumbbell
Women: 15-ft. (4.54m) rope, 35-lb. (15kg) dumbbell

Score = Total Reps

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1)
Intermediate Option – Practice Spanish Wrap (low climb)
(Seated Spanish Wrap, Seated Spanish Wrap with swing, Seated Spanish Wrap with leg assisted rope pull-ups, Next Low climb)

Beginner Option – Practice Spanish Wrap
(Seated Spanish Wrap, Seated Spanish Wrap with swing, Seated Spanish Wrap with leg assisted rope pull-ups)

Score = For Quality

then…

2) CrossFit HQ WOD (181017)

Scaling
Modify the rope climb to ensure multiple reps each round. Intermediate athletes can complete this workout as prescribed.

Beginner Option
3 rounds of:
2 minutes of rope climbs, lying to standing
2 minutes of Turkish get-ups
Rest 2 minutes

Men: 15-lb. (7.5kg) dumbbell
Women: 10-lb. (5kg) dumbbell

Score = Total Reps

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 as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch