Featured Image – Class on CrossFit Algoa’s Honorary Benchmark WOD “Shirley”… in honour of Dave’s late mom. #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #Itensityonline #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) Power Clean 3 – E2ndMon2ndM for 10 min (5 Rnds) (count sets >75% 1RM)
*Dropping allowed

Score = Load (kg)

then…

2) AG CHIPPER – Event 9 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

16-17 / 35-49 Divisions – FT:

30 deficit handstand push-ups
40 deadlifts
50-cal. BikeErg Class Sub – Run 500m or Legs only Airbike (50 cal)
60 bar-facing burpees
M 4.5-in. (11.43cm) deficit, 225-lb. (102kg) deadlift
F 3-in. (7.62cm) deficit, 155-lb. (70kg) deadlift

* 14-15 / 50+ Divisions do not perform this event (BUT ALL AT CROSSFIT ALGOA COMPLETE THIS IRRESPECTIVE OF AGE, JUST SCALE APPROPRIATELY I.E. SEE LITE).

Time cap: 16 minutes

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:
Reduce loading and increase reps to work on perfecting technique

then…

2) Options:
AB Sub for class 500m Run
Int1 – D/HSPU (9/6.5cm)
Int2 – D/HSPU (5/3cm), 90/63kg
Int3 – HSPU, 80/56kg
Beg1 – D/PPU (3/1.5cm, 61cm/flr), 70/45kg
Beg2 – PPU (flr/k), 50/30kg, Bps
Beg3 – PPU (k)/PU (k), 35/20kg, 40 Bps
BBF Bps – step back, up allowed but 2 ft jump/o

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