Featured Image – From left…Chris and Georgie visiting from the UK, from @CrossFitRomsey. They both tested Open Workout 19.3 with Lance – well done to everyone who completed this tough WOD!!
#InTheOpen #19Point3 #CrossFitRomsey #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 WOD
1) Front Squat 3-3-3-3-3 (Count sets >80% 1RM)
Score = Load (kg)
then…
2) Complete 3 Rnds of the following FT:
21 Deadlifts (110kg/77kg)
15 Box Jump Overs (61cm/51cm)
5 Rope Climbs (4.5m)
TC = 15 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) Front Squat 3-3-3-3-3 (Count sets >80% 1RM)
Score = Load (kg)
then…
2) Complete 3 Rnds of the following FT:
21 Deadlifts (110kg/77kg)
15 Box Jump Overs (61cm/51cm)
5 Rope Climbs (4.5m)
TC = 15 min
Score = Time/TC Plus 1 sec/rep missed
Int1/2: Same
Int3: (100kg/70kg); 3 Rope Climbs (4.5m)
Beg1: (70kg/50kg); 18 Leg assisted Rope Pull-ups OR 15 Rope Pulls – lying to standing (straight legs)
Beg2: (50kg/35kg); 15 Rope Pulls – lying to standing (bent legs)
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
Leave a reply