Featured Image – Shaun and Ashlynne working outside during yesterday’s early morning class!
If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on firstname.lastname@example.org / 0845086893 (Kids) / 0784517637 (adults).
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1) Bear Complex – EMOM for 10 min climb to a Max Day
*Bear Complex – Power Clean, Front Squat, Push Press take to Rear Rack, Back Squat, Push Press (RR)
Score = Load
2) AMRAP Bear Complex (60kg/40kg) for 10 min but EMOM starting at 0 min, complete 5 BBF Burpees:
Score = Total Reps (Bear Complex plus BBF Bps)
*Bear Complex – Squat Clean Thruster, to Rear Rack, Rear Rack thruster allowed to increase speed of mvt!
1 Bear Complex = 4 Reps
BBF Bps – step back, up allowed but JO (2 ft)
Reduce load to maintain great form!
Int1 – 55/37kg
Int2 – 50/35kg
Int3 – 45/32kg, 4 BBF Bps
Beg1 – 40/25kg, 4 BBF Bps
Beg2 – 30/20kg, 3 Bps
Beg3 – 20/12kg, 2 Bps
Chat to our coaches about completing extras from Tier 1 of our competitors program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on email@example.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