Featured Image – Our @CrossFitAlgoa @AlwaysFitLeague Team that will be competing @FittestinCapeTown next week this time… Here they are getting in a Worm Shoulder to Overhead and Worm Facing Burpees Workout. From left…Intern Coach Bob, Coach Anje, Roxy and Coach Dave. 

#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) Clean (squat), Hang Squat Clean, 3 Front Squats – E2ndMon2ndM for 12 minutes (6 Rnds)
(Start at 62.5% of 1RM and climb to a Max Day)

Score = Load

then…

2) AMRAP the following for 12 Min:
5 Hang Squat Cleans (50kg/35kg)
5 Strict HSPU
10 Power Cleans (50kg/35kg)
10 HSPU

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) Clean (squat), Hang Squat Clean, 3 Front Squats – E2ndMon2ndM for 12 minutes (6 Rnds)
(Start at 62.5% of 1RM and climb to a Max Day)

Score = Load
Beginners – can Power Clean, Front squat, Hang Power Clean, Front Squat and then complete 3 Front Squats

then…

2)

Int1 Option:

AMRAP the following for 12 Min:
5 Hang Squat Cleans (50kg/35kg)
5 Strict HSPU (1 abmat/2 abmats)
10 Power Cleans (50kg/35kg)
10 HSPU (floor/1 abmat)

Score = Total Reps

Beg1 Option:

AMRAP the following for 12 Min:
5 Hang Squat Cleans (40kg/25kg)
5 Piked Push-ups (61cm/40cm feet on parrallettes)
10 Power Cleans (40kg/25kg)
10 Piked Push-ups (floor/floor)

Score = Total Reps

Beg2 Option:

AMRAP the following for 12 Min:
5 Hang Squat Cleans (30kg/18kg)
5 Piked Push-ups (Floor/Floor)
10 Power Cleans (30kg/18kg)
10 Piked Push-ups (Kneeling/Kneeling)

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