Featured Image – HAPPY VALENTINES DAY!!!! Treat yourself today and enter the CrossFit Games OPEN!! The 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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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) FiCT 2019 – “The Spotlight – Clean Ladders”
NB – must be a squat clean

Wave 1 – For Time:
5 Cleans (90kg/65kg)
4 Cleans (100kg/70kg)
3 Cleans (110kg/75kg)
2 Cleans (120kg/80kg)
1 Cleans (130kg/85kg)

TC = 4 min

Score = Time/TC plus 1 sec/rep missed

Wave 2 – For Time:
3 Cleans (100kg/70kg)
3 Cleans (110kg/75kg)
2 Cleans (120kg/80kg)
2 Cleans (130kg/85kg)
1 Cleans (140kg/90kg)

TC = 4 min

Score = Time/TC plus 1 sec/rep missed

Wave 3 – For Time:
1 Cleans (110kg/75kg)
1 Cleans (120kg/80kg)
1 Cleans (130kg/85kg)
1 Cleans (140kg/90kg)
1 Cleans (150kg/100kg)

TC = 4 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP 6 min:
HS Walking

Score = Distance

EXTRAS WOD

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

“LITE” WOD

1) All scaling options:
Wave 1 – For Time:
5 Cleans (55% 1RM)
4 Cleans (62.5% 1RM)
3 Cleans (68% 1RM)
2 Cleans (75% 1RM)
1 Cleans (80% 1RM)

TC = 4 min

Score = Time/TC plus 1 sec/rep missed

Wave 2 – For Time:
3 Cleans (62.5% 1RM)
3 Cleans (68% 1RM)
2 Cleans (75% 1RM)
2 Cleans (80% 1RM)
1 Cleans (87.5% 1RM)

TC = 4 min

Score = Time/TC plus 1 sec/rep missed

Wave 3 – For Time:
1 Cleans (68% 1RM)
1 Cleans (75% 1RM)
1 Cleans (80% 1RM)
1 Cleans (87.5% 1RM)
1 Cleans (93% 1RM)

TC = 4 min

Score = Time/TC plus 1 sec/rep missed
Beg 1/2/3 – allowed to PC and FS

then…

2)

Int1 Option:

Same
Int3 – Wall Walks (1 WW = 3 m)

Beg1 Option:

AMRAP 6 min:
Bear Walk (straight limbs)

Score = Distance

Beg2 Option:
AMRAP 6 min:
Bear Walk (bent limbs)

Score = Distance

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