Featured Image – James pushing hard on Open Workout 20.1, while Coach Eva judges to the right!

REMINDER – you can still Register for the The Open… Please sign-in, register and log your scores at games.crossfit.com before 18:00 tonight!

#AfricaInTheOpen #RSAinTheOpen #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) Complete the following for Max Reps:

AMRAP 5 min:
6 Clusters (40kg/25kg)
12 C2B Pull-up
Rest 2 min…

AMRAP 4 min:
6 Clusters (40kg/25kg)
12 C2B Pull-ups
Rest 2 min

AMRAP 3 min:
6 Clusters (40kg/25kg)
12 C2B Pull-ups

Score = Total Reps

Then…

2) Double (8 min) couplet Tabata of the following for Max Total Reps:
1st 20s – Strict HSPU
2nd 20s – DU

Score = Total Reps

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

LITE WOD

1) Options:
Int1/2 – Same
Int3 – 35/21kg, PU
Beg1 – 30/18kg, PU (P/G)
Beg2 – 25/15kg, RR (1/0.5m)
Beg3/TC – 20/12kg, RR (0.5/0m)

Then…

2) Options:
Int1 – same
Int2 – 1/2 Abmats
Int3 – 2/3 Abmats
Beg1 – PPU (61cm/Flr), SU
Beg2 – PPU (Flr/Kns), SU
Beg3/TC – PPU (Kns), SU

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