Featured Image – The team competition of Fittest in Cape Town starts today! Best of luck to our @CrossFitAlgoa @AlwaysFitLeague team participating this weekend!! Follow all the action and live feed at… https://www.fittestincapetown.com/ . You will find the links to their social media on their homepage!

#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) AMRAP the following for 12 min (6 Rnds):
Min 1 – AMRAP Weighted Pull-ups (24kg/12kg)
Min 2 – AMRAP Strict Deficit HSPU (15cm/9cm)

Score = Total Reps

then…

2) Climb the ladder 2-4-6-8 etc… for 4 min of:
Hang Power Cleans (100kg/70kg)
Box Jump Over (76cm/61cm)

REST 4 min…repeat…

Climb the ladder 2-4-6-8 etc… for 4 min of:
Hang Power Cleans (100kg/70kg)
Box Jump Over (76cm/61cm)

Score = Total Reps for both

EXTRAS WOD

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

“LITE” WOD

1) Int1 Option:

AMRAP the following for 12 min (6 Rnds):
Min 1 – AMRAP Weighted Pull-ups (16kg/8kg)
Min 2 – AMRAP Strict Deficit HSPU (9cm/4.5cm)

Score = Total Reps

Beg1 Option:

AMRAP the following for 12 min (6 Rnds):
Min 1 – AMRAP Pull-ups (Red/Black)
Min 2 – AMRAP Piked Push-ups (61cm/51cm)

Score = Total Reps

Beg2 Option:

AMRAP the following for 12 min (6 Rnds):
Min 1 – AMRAP Pull-ups (Purple/Green)
Min 2 – AMRAP Piked Push-ups (Floor)

Score = Total Reps

then…

2)

Int1 Option:

Climb the ladder 2-4-6-8 etc… for 4 min of:
Hang Power Cleans (90kg/60kg)
Box Jump Over (76cm/61cm)

REST 4 min…

REPEAT!

Score = Total Reps for both

Beg1 Option:

Climb the ladder 2-4-6-8 etc… for 4 min of:
Hang Power Cleans (60kg/40kg)
Box Jump Over (61cm/51cm)

REST 4 min…

REPEAT!

Score = Total Reps for both

Beg2 Option:
Climb the ladder 2-4-6-8 etc… for 4 min of:
Hang Power Cleans (40kg/25kg)
Box Step Over (61cm/51cm)

REST 4 min…

REPEAT!

Score = Total Reps for both

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