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 & LITE WOD

1) Complete the following 2 AMRAP’s…

a) In Teams of 4 – AMRAP the following in a relay for 15 min:
1 x 7 m Sled Push (low bar), Sled Pull combo (rope) (Sled plus 30kg/10kg)
AMRAP DU until it’s your turn to go again

Note Sub-Total = Total Reps (meter plus reps – Log each athletes score)
1x Push/Pull = 14 m = 14 reps

Rest 5 min

b) In Teams of 4 – AMRAP the following in a relay for 15 min:
1 x 7 m Sled Push (low bar), Sled Pull combo (rope) (Sled plus 30kg/20kg)
AMRAP Target Burpees (15.24cm)

Note Sub-Total = Total Reps (meter plus reps – Log each athletes score)
1x Push/Pull = 14 m = 14 reps

Score = Total Reps (Part A plus Part B)

LITE Options:
Int1/2 – same
Int3 – Sled plus 20kg/5kg
Beg1 – same but SU
Beg2/3 (T/C) – Sled plus 15kg/0kg, SU, Bps (clap) But T/C (10, rest 10 min, 10)

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 6th in 2019. Dave 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