Feature Image – Okkert, Thando, Bob and Jemima on some light Squat Cleans! Fun in the Sun on a Saturday!
#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #reeboksa #nutritechfit #markandersonphysiotherapy #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) This is the last day for the Transformation Challenge members to finish any of the testing that was missed last week! Tests 1 – 4 (i.e. FiCTOQ events and the November Challenge)
Only the T/Challenge Members need to complete Tests 1 – 4!
for the rest…
1) Complete 5 Rnds of the following FT:
500 Run
100 DU
500 m Row or 50 SDHP (20kg/13kg)
Rest 2 min
TC = 40 min
Score = Time/TC plus 1 sec/rep missed
EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!
LITE WOD
1) Scaling – This is a long workout! Reduce volume as needed to complete within 30-40 min
Intermediate Option (Int1):
1) Complete 5 Rnds of the following FT:
500 Run
100 DU
500 m Row or 50 SDHP (20kg/13kg)
Rest 2 min
TC = 40 min
Score = Time/TC plus 1 sec/rep missed
Beginner Option (Beg1):
1) Complete 5 Rnds of the following FT:
400 Run
80 SU
400 m Row or 40 SDHP (12kg/8kg)
Rest 2 min
TC = 35 min
Score = Time/TC plus 1 sec/rep missed
TC Challenge Members (Beg3)
1) Complete 4 Rnds of the following FT:
400 Run
80 SU
400 m Row or 40 SDHP (12kg/8kg)
Rest 2 min
TC = 30 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 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
Leave a reply