Featured Image – From left… Gerald, Coach Anje, Intern Coach Thando, Janet and Travis getting in some Good Friday training!! We hope you all had a great and blessed Easter! Reminder – Classes resume today 5:25 am as per usual! #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) Complete the following FT:
50 Strict Ring Dips
50 Push-ups

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 3 Rnds of the following FT:
7 Muscle-ups
27 cal Ski Erg or 27 SDHP (KB 20/12kg)
54 WB (10kg/6.3kg)
108 DU

TC = 20 min

Score = Time/TC plus 1 sec/Rep missed

Options:
Int1 – Same
Int2 – 5 M-ups, 86 DU
Int3 – 5 Bar M-ups (B/P) or Jumping Bar M-up, 70 DU
Beg1 – 7 C2B PU (P/G), 7 Push-ups, WB (6.3kg/4.5kg), SU
Beg2 – 7 Ring Rows (50cm/100cm), 7 Push-ups (knees), WB (4.5kg/3kg), 70 SU

EXTRAS

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

LITE WOD

1) Options:
Int1/2/3 – same
Beg1/2 – Assisted jump up and reduced ROM
Beg3 – 5 sec Tuck Hang; 5 sec Shoulder Ext (pushdown) x 2

then…

2) Options:
Int1 – Same
Int2 – 15 C2B PU, 15 m HSW
Int3 – same as Int2 but 5 WW
Beg1 – 20 PU (P/G); 20m Bear Crawl – Str
Beg2 – 20 RR (50/25cm); 20 Bear Crawl – Bent

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