Featured Image – Day 1 at Fittest In Cape Town…Anje, Roxy, Bob and Dave at the Beach for the “Bay Watch 2019” Event!

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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 WOD

1) Complete 3 Rnds of the following For Time:

Accumulate 90 sec of L-sitting
Accumulate 90 sec of HS Holding

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP the following for 12 min:
21 Airsquats
15 m HS Walk
9 Push-ups (Hand Realease)
6 Burpees

Score = Total Reps (Note total reps on each)

EXTRAS

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

LITE WOD

1) Intermediate Option (Int1)
Same as Rx

Beg1 Option:
Complete 3 Rnds of the following For Time:

Accumulate 90 sec of Tuck-Sit
Accumulate 90 sec of Piked Push-up Holding (61cm/51cm)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Beg2 Option:
Complete 3 Rnds of the following For Time:

Accumulate 90 sec of Tuck-Sit (1 foot down/ 1 foot up, switch every 5 sec)
Accumulate 90 sec of Piked Push-up Holding (floor)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed
Beg3 – Front Bridge (kneeling) and Push-up Top Hold (Hands on 61cm Box)

then…

2) Int1 Option:
Same as RX
Int2 – 5 Wall Walks each Rnd

Beg1 Option:

AMRAP the following for 12 min:
21 Airsquats
5 Half Wall Walks
9 Push-ups (Hand Realease – Floor/Kneeling)
6 Burpees

Score = Total Reps (Note total reps on each)

Beg2 Option:

AMRAP the following for 12 min:
21 Airsquats
15 m Bear Walk (Straight Arms)
9 Push-ups (Hand Realease – kneeling)
6 Burpees

Score = Total Reps (Note total reps on each)
Beg3 – does 15m Bear Walk (Bent Arms)

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