Featured Image – A special CrossFit Algoa Kids class for the Kids from Gem Project! Loads of fun!!!!!! #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #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
All T/Challenge members who missed FiCTOQ 1 / FiCTOQ 2 / FiCTOQ 3A and 3B / Nov Challenge please complete today.
1) Strict Press 3 – E2ndMOn2ndM for 10 min (5 Rnds) (count sets >75% 1RM)
Score = Load
then…
2) AMRAP 15 min (5 Rnds):
1st Min – KB Swings (32kg/24kg)
2nd Min – Strict HSPU
3rd Min – Bumper Box Step-overs (61cm/51cm with 20kg/10kg Bumpers)
Score = Total Reps
EXTRAS WOD
Chat to our coaches about completing extras from Tier 1 of our competitors program!
“LITE” WOD
All T/Challenge members who missed FiCTOQ 1 / FiCTOQ 2 / FiCTOQ 3A and 3B / Nov Challenge please complete today.
1) Strict Press 3 – E2ndMOn2ndM for 10 min (5 Rnds) (count sets >75% 1RM)
Score = Load
then…
2)
Intermediate (Int1)
AMRAP 15 min (5 Rnds):
1st Min – KB Swings (24kg/16kg)
2nd Min – HSPU (Normal/1 abmat riser)
3rd Min – Bumper Box Step-overs (61cm/51cm with 15kg/5kg Bumpers)
Score = Total Reps
Beginner (Beg1)
AMRAP 15 min (5 Rnds):
1st Min – KB Swings (16kg/10-12kg)
2nd Min – Piked Push-ups (61cm/Floor)
3rd Min – Bumper Box Step-overs (51cm with 5kg/2.5kg Bumpers)
Score = Total Reps
T/Challenge (Beg3)
AMRAP 15 min (5 Rnds):
1st Min – KB Swings (12kg/5-8kg)
2nd Min – Piked Push-ups (Floor/Kneeling)
3rd Min – Bumper Box Step-overs (40cm with 5kg/2.5kg Bumpers)
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 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
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