Featured Image – In the USA… from left Alwyn, Hannah, Don, Edwin and Jimela at Bandoleros CrossFit … getting in some training together while in the USA!!

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).

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

 

RX’ED WOD

 

1) AGOQ 2019 – WORKOUT 4 (https://games.crossfit.com/workouts/onlinequalifiers/2019/4)

 

Complete as many rounds as possible in 8 minutes of:

45 thrusters (43kg/29kg)

45 toes-to-bars

45 cleans (43kg/29kg)

45 chest-to-bar pull-ups

 

Score = Total Reps

 

Then…

 

2) AMRAP the following for 14 min:

40 BB Facing Burpees

40 cal Row or 40 SDHP (20kg/13kg)

 

Score = Total Reps

 

BBF Bp Standard – Stepping back and up allowed but 2 ft take-off

 

EXTRAS

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

 

LITE WOD

 

1) Options:

 

Ages 16-17 and 35-54:

43kg/29kg

 

Ages 14-15:

34/25kg

 

Ages 55+:

34/55kg and Pull-ups (Chin)

 

Options:

Int1/2/3 – Same

Beg1 – 35kg/22kg, HLR, PU (P/G)

Beg2 – 20kg/12kg, HKR, RR (50/25cm)

 

Then…

 

2) Options:

Int1/2/3 – same

Beg1 – SDHP (16/10kg)

Beg2 – BBF Bps (step-O), SDHP (12/8kg)

Beg3 – BBF Bps (step-O), SDHP (8/5kg)

 

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