Featured Image –  The CrossFit Games OPEN starts tomorrow (Friday) … 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 and REGISTER at… https://open.crossfit.com/english

We will be hosting our Friday Night Lights from 16:30 to late on Fridays…come watch our athletes and members take on Open Workout 19.1!!  Bring along some food and refreshments – all welcome!! The great blackboard artwork was done by Coach Anje!

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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) Snatch (squat) plus 3 OHS – E2ndMon2ndM for 12 min (6 Rnds) (Count sets >70% of 1RM Snatch, Max Day)

Score = Load
Open Athletes – 1 Snatch (squat), plus 1 OHS – E2ndMon2ndM for 12 min (6 Rnds) (65% 1RM)

then…

2) Last complete 15 March 2018…

AMRAP the following for 15 min: (Open athletes only complete 2 Rnds or 5 min cap):
10 KB Swings (24kg/16kg)
10 T2B
10 SDHP – with KB (24kg/16kg)
10 KB Facing Burpees (jump back, up, over)
10 Goblet Squats (24kg/16kg)

(Open athletes – 2 Rnds or 5 min Cap Time)

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

“LITE” WOD

1) Snatch (squat) plus 3 OHS – E2ndMon2ndM for 12 min (6 Rnds) (Count sets >70% of 1RM Snatch, Max Day)

Score = Load
Open Athletes – 1 Snatch (squat), plus 1 OHS – E2ndMon2ndM for 12 min (6 Rnds) (65% 1RM)
Beg1/2/3 – Power Snatch plus 4 OHS allowed (Open Athletes, Power Snatch plus 2 OHS)

then…

2) Last complete 15 March 2018…

Int1 Option:
Same as RX

Beg1 Option:

AMRAP the following for 15 min: (Open athletes only complete 2 Rnds or 5 min cap):
10 KB Swings (16kg/12kg)
10 Hanging Leg Raises
10 SDHP – with KB (16kg/12kg)
10 KB Facing Burpees (step back, up and jump over)
10 Goblet Squats (16kg/12kg)

(Open athletes 2 Rnds or 5 min Cap Time)

Score = Total Reps

Beg2 Option:
Same as Beg1 except Hanging Knee Raises and it is, step back, up and step over on KB Facing Burpees

(Open athletes 2 Rnds or 5 min Cap Time)

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