Featured Image – Sino carefully capturing Coach Dave looking really tired:) … A big thank you goes out to @Nutritechfit for capturing our Open footage for 19.1 and 19.5! Always a pleasure working with our Supplement Sponsor of Choice since June 2013!!

#InTheOpen #Nutritechfit #Endurade #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #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) EMOM complete the following for Max Load and Reps:
Minutes 1-4:
Odd Min – 5 Power Snatch for Max Load
Even Min – AMRAP T2B

Minutes 5-8:
Odd Min – 3 Power Snatch for Max Load
Even Min – AMRAP T2B

Minutes 9-12:
Odd Min – 1 Power Snatch for Max Load
Even Min – AMRAP T2B

Score = Sum of Heaviest load for 5’s/3’s/1’s and Total T2B

then…

2) Complete 30-20-10 of the following FT:
Power Snatch (45kg/30kg)
Strict HSPU

TC = 14 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) Options:

Int1/2/3 – Same as Rx
Beg1 – Max Load / Hanging Leg Raises
Beg2 – Max Load / Hanging Knee Raises
Beg3 – Max Load / Sit-ups

then…

2) Options:

Int1/2 – Same
Int3 – Same Load ; HSPU Riser – 2 Abmats/ 3 Abmats
Beg1 – 30kg/20kg ; Piked Push-ups (61cm/floor)
Beg2 – 20kg/12kg ; Piked Push-ups (floor/kneeling)

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