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