Featured Image – Our @CrossFitAlgoa @AlwaysFitLeague team at the Beach getting ready for this weeks Fittest in Cape Town … from left Roxy, Anje, Dave and Thando (as reserve filling in for Bob).

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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) January’s Challenge…
AMRAP 3 min – Max Distance HS Walk

Score = Distance (m)
*Hands and feet start behind the line, hands and feet must cross the line for the distance to count.

then…

2) Open Workout 12.2 (https://games.crossfit.com/workouts/open/2012#workoutsTab2)

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound (34kg) Snatch, 30 reps
135 pound (61kg) Snatch, 30 reps
165 pound (75kg) Snatch, 30 reps
210 pound (95kg) Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound (20kg) Snatch, 30 reps
75 pound (34kg) Snatch, 30 reps
100 pound (45kg) Snatch, 30 reps
120 pound (54kg) Snatch, as many reps as possible

Score = Total Reps
NB – this is any snatch!

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

LITE WOD

1) January’s Challenge…

INTERMEDIATE (Int1)
AMRAP 3 min – Max Distance HS Walk

Score = Distance (m)
*Hands and feet start behind the line, hands and feet must cross the line for the distance to count.

Int2:
AMRAP 3 min – Wall Walks (1 WW = 3 m)

Score = Distance (m)
Lying flat, perpendicular against wall, lying flat. Stepping off wall only allowed from 1 m above ground.

BEGINNER (Beg1)
AMRAP 3 min – Bear Walk – Straight arms and legs
*Hands and feet start behind the line, hands and feet must cross the line for the distance to count.

Score = Distance (m)

Beg2:
AMRAP 3 min – Bear Walk – Bent arms and legs
*Hands and feet start behind the line, hands and feet must cross the line for the distance to count.

Score = Distance (m)

All reps end once athlete lands on the floor after clearing the box/burpee or bring his/her feet together on the burpee

Score = Total Reps

then…

2) Int1 Option:
Same as Rx

Beg1 Option:
Open Workout 12.2 (https://games.crossfit.com/workouts/open/2012#workoutsTab2)
CrossFit Algoa’s LITE Variant…Proceed through the sequence below completing as many reps as possible in 10 minutes of:
(20kg/10kg or 30% 1RM) Snatch, 30 reps
(34kg/15kg or 50% 1RM) Snatch, 30 reps
(45kg/20kg or 60% 1RM) Snatch, 30 reps
(54kg/25kg or 77% 1RM) Snatch, as many reps as possible

Score = Total Reps

Beg2 Option:
Open Workout 12.2 (https://games.crossfit.com/workouts/open/2012#workoutsTab2)
CrossFit Algoa’s LITE Variant…Proceed through the sequence below completing as many reps as possible in 10 minutes of:
(20kg/7kg or 30% 1RM) Snatch, 30 reps
(20kg/10kg or 50% 1RM) Snatch, 30 reps
(25kg/15kg or 60% 1RM) Snatch, 30 reps
(30kg/20kg or 77% 1RM) Snatch, as many reps as possible

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