Featured Image -The CrossFit Games OPEN starts February 21st… We usually have around 60 of our members participating in The Open, from newbies through to elite athletes… find out more about this competition for EVERYONE at… https://open.crossfit.com/english

Image courtesy of CrossFit, Inc.

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#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 WOD

1) Practice Handstands (Freestanding) for 10 min

Score = Max Hold Time

then…

2) CrossFit HQ WOD (190117)

Strict and for time:
10 pull-ups
20 push-ups
30 squats
Row 2,000 m (Or Sub 200 SDHP 20kg/13kg)
15 pull-ups
30 push-ups
45 squats
Row 1,000 m (Or Sub 100 SDHP 20kg/13kg)
20 pull-ups
40 push-ups
60 squats
Row 500 m (Or Sub 50 SDHP 20kg/13kg)

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

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

LITE WOD

1) Int1:
Practice Handstands (Freestanding) for 10 min

Score = Max Hold Time

Beg1:
Practice Handstands (At wall) for 10 min

Score = Max Hold Time

Beg2:
Practice Piked Holds (Off Boxes) for 10 min
Beg3 – Piked holds (floor)

Score = Max Hold Time

then…

2)
Int1 Option:

Same as RX

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1):
CrossFit HQ WOD (190117)

Strict and for time:
10 pull-ups (Purple/Green)
12/10 push-ups
20 squats
Row 1500 m (Or Sub 150 SDHP 16kg/10kg)
15 pull-ups (Purple/Green)
18/14 push-ups
30 squats
Row 800 m (Or Sub 80 SDHP 16kg/10kg)
20 pull-ups (Purple/Green)
24/18 push-ups
40 squats
Row 400 m (Or Sub 40 SDHP 16kg/10kg)

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg2):
CrossFit HQ WOD (190117)

Strict and for time:
10 Ring Rows
20 push-ups (Kneeling)
20 squats
Row 1500 m (Or Sub 150 SDHP 12kg/5-8kg)
15 Ring Rows
30 push-ups (Kneeling)
30 squats
Row 800 m (Or Sub 80 SDHP 12kg/5-8kg)
20 Ring Rows
40 push-ups (Kneeling)
40 squats
Row 400 m (Or Sub 40 SDHP 12kg/5-8kg)

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

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