Featured Image – CrossFit Algoa at Urban Espress enjoying the best coffee in the world!! #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

1) EMOM for 12 minutes complete the following:
AMRAP 30 sec – Wall Balls (9.1kg/6.3kg)
AMRAP 30 sec – T2B

Score = Total Reps

then…

2) AMRAP 18 min of:
12 Bar Muscle-ups
18 BB Facing Burpees
24 Deadlifts (102kg/70kg)
100 DU

Score = Total Reps

EXTRAS

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

LITE WOD

1)
Int1 Option:
Same as Rx

Beg1 Option:

EMOM for 12 minutes complete the following:
AMRAP 30 sec – Wall Balls (6.3kg/4.5kg)
AMRAP 30 sec – Hanging Leg Raises

Score = Total Reps

Beginner (Beg2)

EMOM for 12 minutes complete the following:
AMRAP 30 sec – Wall Balls (6.3kg/4.5kg)
AMRAP 30 sec – Hanging Knee Raises

Score = Total Reps

Beg3 – WB (4.5/3kg) and Sit-ups

then…

2)

Int1 Option:

AMRAP 18 min of:
7 Bar Muscle-ups
18 BB Facing Burpees
24 Deadlifts (90kg/60kg)
70 DU

Score = Total Reps
Int2 – Banded Bar M-up (Black/Purple)
Int3 – Banded Bar M-up (stronger than Int2) / Jumping Bar M-up

Beg1 Option:

AMRAP 18 min of:
12 C2B Pull-ups (Purple/Green)
12 Ring Dips (Black/Purple)
18 BB Facing Burpees (step back, up, over)
24 Deadlifts (70kg/50kg)
100 SU

Score = Total Reps

Beginner (Beg2)

AMRAP 18 min of:
12 Pull-ups (Green/Green & Black)
12 Seated Parrallette Dips (Legs straight)
18 Burpees
24 Deadlifts (50kg/30kg)
100 SU

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