Featured Image – A big highlight for CrossFit Algoa in 2018 was Coach Eva and Coach Dave both competing at the 2018 Reebok CrossFit in Madison Wisconsin, USA… Dave ended up placing 2nd in the world for Men 40-45 years, while Eva placed an amazing 1st in the world for Women 50-54 years! A massive thank you again goes out to all those who contributed to making this trip a reality for Dave and Eva!! In featured image, Dave and Eva with the rest of the African contingent before the opening ceremony! HAVE A GREAT OLD YEARS EVE EVERYONE!!

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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) EMOM 10 complete the following:
Odd min – 2 Clean (squat) (count sets >70% 1RM, go for max)
Even min – 5 Pull-up’s for max load

Score = Load (clean loading plus loading on pull-up’s above body weight)
Compare to 9 Jan 2017

then…

2) AMRAP the following for 16 min:
50 DU
12 HSPU’s
9 Burpee Broad Jump (1,24 m BB Stopper to stopper)

Score = Total Reps
(Compare to 9 Jan 2017 – double the time)

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

LITE WOD

1) EMOM 10 complete the following:
Odd min – 2 Power Clean & Front Squat (count sets >70% 1RM, go for max)
Even min – 5 Pull-up’s (for least assistance)

Score = Clean Load (and note weakest band used on pull-up’s)
Int1 – do RX
Beg3 – Ring Rows – walking feet as far forward as possible (note position of heels in cm in front of the rings)
Compare to 9 Jan 2017

then…

2)
Intermediate Option (Int1):
AMRAP the following for 16 min:
30 Double Unders
12 HSPU (floor/1 abmat riser)
8 Burpee Broad Jump (1,24 m BB Stopper to stopper)

Score = Total Reps

Beginner Option (Beg1):
AMRAP the following for 16 min:
50 Single Unders
12 Piked Push-up (61cm/floor)
8 Burpee Broad Jump (over 5 kg plate)

Score = Total Reps

Beginner Option (Beg2):
AMRAP the following for 16 min:
30 Single Unders
12 Piked Push-ups (Floor/Kneeling)
8 Burpee Broad Jump (onto and over 5 kg plate)

Score = Total Reps
(Compare to 9 Jan 2017 – double the time)

HOLIDAY WOD

See WOD 2 above!

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