Featured Image – Raen challenging his mobility on some KB Overhead Squats! Hilde and Abrie in the background working hard!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #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)
a) T/C Test 3 (25 Sept) – Hang Power Cleans 3 – EMOM for 10 min (start at 60% 1 RM, build to Max Day)

Score = Load

For the Rest

1) Clean (squat) and Jerk (split) – EMOM 10 min (count sets >70% 1 RM)
Open Athletes – 5 min (65% 1 RM)

Scaling – Beg2 (PC, FS, Push Jerk); Beg3/TC Group (PC, FS, Push Press)

Score = Load

then…

2) In groups of 4, AMRAP the following for 16 min (4 Rnds), rotating when station 1 is completed:
Station 1 – 5 Manmakers (15kgx2;10kgx2)
Station 2 – AMRAP Sled Push (High Bar/Low Bar) Sled plus 30/20kg
Station 3 – AMRAP T2B
Station 4 – AMRAP Jumping Alt.Lunges

Athlete on station 1 calls rotation once 5 MM completed

Score = Total Reps
NB – Open Athletes do 1 Rnd or Max of 7 min

EXTRAS WOD

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

LITE WOD

1)
a) Options:
Reduce loading so great form is maintained

b)
Options:
Open Athletes – 5 min (65% 1 RM)
Reduce loading to maintain great form.
Further Scaling – Beg2 (PC, FS, Push Jerk); Beg3/TC Group (PC, FS, Push Press)

then…

2) Options:
NB – Open Athletes do 1 Rnd or Max of 7 min

Int1/2/3 – same
Beg1 – 10/7.5kg, HLR, Sled plus 20/10kg
Beg2 – 7.5/5kg, HKR
Beg3 – 5/2.5kg, Sit-up, Sled plus 10/0kg

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