Featured Image – Thando and Anje on some relaxing recovery!!Always good lounging around after a tough WOD!

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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 testing of any of the FiCTOQ tests 1 / 2 / 3A / 3B missed from Thursday through Monday.

Then, for those who have completed testing on all 3 FiCTOQ tests, complete the Nov Challenge if you have not re-tested it or if you did not beat your score. If you have then see further below!

1) CrossFit Algoa’s Nov Challenge
RX
AMRAP 5 min – Burpee Box Jump Overs (61cm/51cm)
NB – these are Box Facing Burpees and BJO’s – athletes must jump back and jump up with 2 feet and they must use a double foot take-off and land on and jump off/step off and /or clear the box. Any landing permitted on otherside of the box.
Score = Total Reps

For the rest….

1) AMRAP the following for 20 min:
400m Run
30 m HS Walk
20 Goblet Squats (32kg/24kg)

Score = Total Reps
Run 10m = 1 Rep
HS Walk 1m = 1 Rep
I.e. 90 Reps/Rnd

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Complete testing of any of the FiCTOQ tests 1 / 2 / 3A / 3B missed from Thursday through Monday.

Then, for those who have completed testing on all 3 FiCTOQ tests, complete the Nov Challenge if you have not re-tested it or if you did not beat your score.
If you have then see further below!

1) CrossFit Algoa’s Nov Challenge

INTERMEDIATE (Int1)
AMRAP 5 min – BB Facing Burpees
NB – stepping back & up allowed but they must jump over (double foot take-off, double foot landing)

BEGINNER (Beg1)
AMRAP 5 – Burpees
All reps end once athlete lands on the floor after clearing the box/burpee or bring his/her feet together on the burpee
Score = Total Reps

Or for the rest…

1)
INTERMEDIATE (Int1)

AMRAP the following for 20 min:
400m Run
15 m HS Walk or Int2 5 Wall Walks
20 Goblet Squats (24kg/16kg)

Score = Total Reps
Run 10m = 1 Rep
HS Walk 1m = 1 Rep
I.e. 75 Reps/Rnd

BEGINNER (Beg1)

AMRAP the following for 20 min:
400m Run
30 m Bear Walk (straight arms/legs)
20 Goblet Squats (20kg/12kg)

Score = Total Reps
Run 10m = 1 Rep
HS Walk 1m = 1 Rep
I.e. 90 Reps/Rnd

T/CHALLENGE (Beg3)
AMRAP the following for 20 min:
400m Run
30 m Bear Walk (Bent arms/legs)
20 Goblet Squats (16kg/8-10kg)

Score = Total Reps
Run 10m = 1 Rep
HS Walk 1m = 1 Rep
I.e. 90 Reps/Rnd

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/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch