Featured Image – A big congratulations goes out to all our CrossFit Algoa members who participated in the @Endurade @EastCapeChamps. Elandre placed 2nd in the Men’s Individual division amongst a tough field, with some top athletes from around South Africa. Congrats Elandre!

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports #Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar #futuretech #retreatonmain @roxannestottelaar @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand @reebok_sa apparel #despatchsuperspar #kombederfjouself #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

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 and LITE WOD’S

1) Snatch 1 – EMOM 10 (build from 60-85% 1RM)

Score = Load

then…

2) Individual Event EECC 2019

RX Events 3 & 4

Event 3:
2:00 min – Max Snatch (squat) (Force USA Weight vest 9.1/6.3kg)
*Power Snatch, Overhead Squat Allowed

Score = Load

Event 4:
Heavy Mary meets Light Linda…

In a Force USA Weight vest (9.1/6.3kg) complete 3 RFT of:
9 Deadlift (60kg/35kg)
9 Clean (squat) (60kg/35kg)
9 Bench Press (60kg/35kg)
5 HSPU
10 Pistols
15 Pull-ups

TC = 11 min

Score = Time/TC plus 1 sec/rep missed

INTERMEDIATE Events 3 & 4

Event 3:
2:00 min – Max Snatch (squat)
*Power Snatch, Overhead Squat Allowed

Score = Load

Event 4:
Heavy Mary meets Light Linda…

Complete 3 RFT of:
9 Deadlift (55kg/30kg)
9 Clean (squat) (55kg/30kg)
9 Bench Press (55kg/30kg)
5 HSPU (M – floor/ W – 1 Abmat)
10 Box Step Ups (61cm/51cm with 24kg/16kg KB)
10 Pull-ups

TC = 11 min

Score = Time/TC plus 1 sec/rep missed

BEGINNER Events 3 & 4

Event 3:
2:00 min – Max Snatch (squat)
*Power Snatch, Overhead Squat Allowed

Score = Load

Event 4:
Heavy Mary meets Light Linda…

Complete 3 RFT of:
9 Deadlift (40kg/25kg)
9 Clean (squat) (40kg/25kg)
9 Bench Press (40kg/25kg)
5 Push-ups (M – feet floor/ W – kneeling)
10 Lunges
15 Ring Rows (1m/0.5m)

TC = 11 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – No W/Vest, 55/30kg, HSPU(floor/1 Abmat), 10 Box SU (61/51cm w 24/16kg KB, 10 PU)
Int2 – Pull-ups; 50/28kg
Int3 – Pull-ups, 45kg/26kg
Beg1 – 40/25kg, PU (feet/kneeling), Lunges, 15 RR (1m/0.5m)
Beg2 – RR (0m), 30/20kg

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

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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)!
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch