Featured Image – Intern coach Jesse completed his CrossFit Level 1 Cert this past weekend @CapeCrossFit in CT. See Jesse far bottom right (on 1 knee)! (Repost and Image courtesy @CrossFitSouthAfrica instagram)

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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) Take 10 minutes to find a Max Freestanding Handstand Hold (Max Time in seconds)
1 sec = 1 rep

Score = Total Reps
(standing stationary, no stepping w hands allowed)

then…

2) Run the following intervals:

Rnd 1:
Run 1000 m – 800 m – 600 m
Rest 90 sec btwn intervals

Rest 3 min

Rnd 2:
Run 800 m – 600 m – 400 m
Rest 60 sec btwn intervals

Rest 2 min

Rnd 3:

Run 600 m – 400 m – 200 m
Rest 30 sec btwn intervals

Rnd 1 – 2.4km
Rnd 2 – 1.8km
Rnd 3 – 1.2km
TOTAL – 5.4km

TC = 35 min

Score = Time/TC plus 1 sec/rep missed

Substitutions –
Rowing and Ski erg same distances
Airbike 2.5 x each distance

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 – Freestanding Handstand Hold (against wall)
Beg2 – Piked Hold (feet on box 61cm/51cm)
Beg3 – Piked Hold (feet on floor)

then…

2) Options:
Int1/2/3 – same as Rx

Beg1/2 complete:

Run the following intervals:

Rnd 1:
Run 800 m – 600 m – 400 m
Rest 90 sec btwn intervals

Rest 3 min

Rnd 2:
Run 600 m – 400 m – 200 m
Rest 60 sec btwn intervals

Rest 2 min

Rnd 3:

Run 400 m – 200 m
Rest 30 sec btwn intervals

Rnd 1 – 1.8km
Rnd 2 – 1.2km
Rnd 3 – 0.6km
TOTAL – 3.6km

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

Substitutions –
Rowing and Ski erg same distances
Airbike 2.5 x each 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