Featured Image – Clyde, all smiles, on some L-sitting last night!
If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on email@example.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
1) All T/Challenge members must complete Re-testing on Test 1/2/3!
For the rest…
1) EMOM complete the following for 6 Rnds (12 min):
Min 1 – RM C2B Pull-up’s
Min 2 – RM Handstand Walk (7.5m shuttle)
NB – HSW is 1 attempt at a max distance, Pirroutte required to go further than 7.5m
Score = Reps plus meters
2) Complete 10 Rnds of the following FT:
10 KB Snatches (32kg/24kg)
100 m Run
TC = 15 min
Score = Time/TC plus 1 sec/rep missed
NB – This is a KB Hang Power Snatch, mix Left and Right sides as you wish for the KB Snatches
Int1 – same but restart HSW at 7.5m
Int2 – PU, HSW
Int3 – PU, HSW or WW (1 = 3 reps)
Beg1 – PU (P/G), 0.5 WW (1 = 1.5 reps)
Beg2 – RR (1m/0/5m), Worm Walks (1 = 3 reps)
T/C(Beg3) – DB 10/5kg, BW (str)
Int1 – 28/20kg
Int2/3 – 24/16kg
Int3 – 20/12kg
Beg1 – DB 20/10kg
Beg2 – DB 15/7.5kg
T/C(Beg3) – DB 10/5kg
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 firstname.lastname@example.org 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