Featured Image – Jemima and Aidan on the rowers get in some extra aerobic capacity work!! All smiles for the camera 🙂

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 5 (https://games.crossfit.com/workouts/onlinequalifiers/2019/5)

 

For time:

30 snatches (61kg/43kg)

30 strict handstand push-ups

 

Time cap: 6 minutes

 

Score = Time/TC plus 1 sec/rep missed

 

then…

 

2) Complete the following FT:

20 Cleans (60kg/40kg)

15 Cleans (100kg/70kg)

10 Cleans (120kg/84kg)

5 Cleans (140kg/98kg)

 

TC = 14 min

 

Score = Time/TC plus 1 sec/rep missed

These are squat cleans!

 

LITE WOD

 

1) Options:

Int1 – same

Int2 – 1/2 Abmat

Int3 – 55/35kg, 2/3 Abmat

Beg1 – 40/25kg, PPU (61/51cm)

Beg2 – 25/15kg, PPU (Floor/Kneeling)

 

then…

 

2) Options:

Int1 – 40/25kg; 70/50kg; 85/60kg; 100/70kg

Int2 – 30/20kg; 60/42kg; 75/53kg; 90/62kg

Int3 – 25/17kg; 40/25kg; 55/38kg; 70/50kg

Beg1 – 20/15kg; 30/20kg; 45/32kg; 60/40kg

Beg2 – 20/15kg; 25/17kg; 35/22kg; 45/27kg

T/C(Beg3) – 15/9kg; 20/12kg; 32/18kg; 40/22kg

 

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 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