Featured Image – Indian file Burpee Box Jump Overs … fun, fun, fun!!!!

If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) Back Squat – 1 RM Test

Score = Load

Warm-up Sequence:
5 @ 40-50%; 3 @ 60%; @ 75%; 1 @ 85%; 1 @ 90%

NB – Use a belt, do not be greedy, follow the warm-up!

Then…

2) “Grace” – 30 Clean (any) & Jerks (any) (61kg/43kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

NB – any clean, any jerk allowed

EXTRAS

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

LITE WOD

1) Options:

Reduce load to maintain great form!

2) Options:

Int1/2: Same

Int3: 52kg/36kg

Beg1: 40kg/28kg

Beg2: 30kg/20kg

TC/Beg3: 20kg/12kg

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 5th 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