Featured Image – Training Day with Jason Smith (2x CrossFit Games Indiv. Competitor) and CrossFit Algoa Owner and Head Coach Dave Levey (4x CrossFit Games Competitor – 2x Indiv./2x Masters) at CrossFit Algoa on 28 September 2019. This event is sponsored and organised by Nutritech… to book your spot pay R200 online at: https://www.nutritechfit.com/shop/nutritech-training-day-ticket/ Nutritech welcome Stack included in Fee.

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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’ED WOD

1) Pause Front Squat 5×3 (Take 90% of 90% of your 1RM FS)
(Hold in hole for 3 sec)
If you missed previous wks…use W1- 70% (5×5), W2- 75% (5×5), W3- 80% (5×3), W4 – 85% (5×3)

Score = Load

then…

2) AMRAP the following for 22 min:
25 KB Swings (32kg/24kg)
75 DU
25 m Handstand Walk

Score = Total Reps
1 m = 1 Rep
125 Reps/Rnd

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

LITE WOD

1) Options:
Beginners – Reduce loading to maintain great form!
T/C – 7/15/20kg or appropriate loading 5×3

then…

2) LITE Options:
Int1 – 65 DU, 20 m HSW (110 R/R)
Int2 – 60 DU, 15 m HSW (100 R/R)
Int3 – 24/16kg, 55 DU, 10m/3 WW (90 R/R)
Beg1 – 16/12kg, 75 SU, 25m BW (str) (125 R/R)
Beg2 – 12/8kg, 60 SU, 25m BW (bnt) (110 R/R)
Beg3 (T/C) – 10/5kg, 50 SU, 25m BW (bnt), AMRAP15 (100 R/R)

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). 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