Featured Image – Class on the Rope Worm Team event from the 2019 Reebok CrossFit Games. Abit of improvisation on the Worm… Synchro Partner BB Thrusters on Saturday!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #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’ED WODS

1) Back Squat 5 x 5 (count sets > 70% 1RM)

Score = Load

Then…

2) Complete 2 Rounds of the following (DB – 35kg/25kg):

AMRAP the following for 6 min:
4 DB Alt Hang P/Snatch
4 DB Alt P/Snatch
4 DB Alt Hang Split Snatch
4 DB Alt Split Snatch
then…
REST 3 min before Rnd 2

Score = Total Reps

NB – all reps alternate left and right

EXTRAS

Chat to our coaches about completing extras from tier 1 of our AFL Competitors Program!

LITE WOD

1) Options: Reduce loading to maintain great form!

then…

2) Options:
Int1 – 30/22.5kg
Int2 – 25/20kg
Int3 – 22.5/15kg
Beg1 – 15/10kg
Beg2 – 10/7.5kg

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 6th in 2019. He 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