Feature Image – Bonita, Ashlynne, Janke, Audrey and Jay on DB Squats on yesterday’s WOD!

#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 WOD

1) Climb the following complex E90sOn90s for 12 min (8 Rnds), climbing to a max day (Count sets >70% of 1 RM Thruster):
Power Clean, Thruster, Push Press, 3 Front Squats

Score = Max Load

then…

2) Complete the following couplet FT:
21-15-9-6-3 TNG Power Clean and Push Jerk (Push Press) (52kg/35kg)
150-120-90-60-30 DU

TC = 10 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) Climb the following complex E90sOn90s for 12 min (8 Rnds), climbing to a max day (Count sets >70% of 1 RM Thruster):
Power Clean, Thruster, Push Press, 3 Front Squats

Score = Max Load

then…

2) Scaling – You should be able to complete each Round in 2-3 sets at the most. You want to be able to complete the C&J TNG cycling the BB! Scale the DU’s accordingly!

Intermediate Option (Int1)
Complete the following couplet FT:
21-15-9-6-3 TNG Power Clean and Push Jerk (Push Press) (45kg/30kg)
100-85-70-55-40 DU

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg 1)
Complete the following couplet FT:
21-15-9-6-3 TNG Power Clean and Push Press (35kg/22kg)
150-120-90-60-30 Single-Unders

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

TC Members Option (Beg 3)
Complete the following couplet FT:
21-15-9-6-3 TNG Power Clean and Push Press (25kg/15kg)
100-85-70-55-40 Single-Unders

TC = 10 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 placed 2nd in the Mens 40-44 yrs at the 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