Featured Image – CrossFit Algoa Summerstrand Class after a tough Workout on Thursday evening!!

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoaSummerstrand #CrossFitAlgoa #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX & LITE WOD

1) 2 TNG Power Snatch – EMOM 10 min (climb to a Max Day)

Score = Load

CFA LITE Options: Begginers/TC – Reduce loading to maintain appropriate loading

then…

2) In Teams of 5, in Indian File, AMRAP for 18 minutes:
7m Sled Push (30kg Plus 30kg/10kg)
7m Sled Pull – Seated Rope (30kg Plus 30kg/10kg)
7 Box Jumps (61cm/51cm)
7 Cal Airbike OR Row or Ski Erg
7 Burpees…then fall into line for next sled push
NB – 1st to finish burpees falls next in line to allow for overtaking!

Score = Total meters, reps and cal

CFA LITE Options:
Int1/2/3/Beg1 – same
Beg2/3/TC – Sled (30kg plus 20/5kg)

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 6th 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

Featured Image – Cyle getting in some outdoors lifting in at our CrossFit Algoa Summerstrand facility!

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoaSummerstrand #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) AMRAP the following for 12 min focusing on Quality and Form:
5 Pulls to invert hang (Rings)
20 sec Neutral Hold (Rings)
30 sec X-Bridge Left
30 sec X-Bridge Right

Score = Total Reps and Seconds of holding

then…

2) Mixed Tabata of the following Movements for 12 min with BB at 35kg/25kg:
1st 20 sec – Power Snatch
2nd 20 sec – OHS
3rd 20 sec – Rear Rack Push Press

Score = Total Reps

LITE WOD

1) Options:
Int1/2 – same
Int3 – Pull 2 IH (Bar), Band Rings N-Hold, Side-B (arm vertical)
Beg1 – Tuck Hang (3 sec), Band Rings N-Hold, Side-B
Beg2 – Tuck Hang, Seated P/Bar Hold Neutral N (str), Side-B
Beg3/TC – Hang/Tend to Hang (Hallow Body), Seated P/Bar Hold Neutral (bnt), Kneeling Side-B

then…

2) Options:
Int1/2 – same
Int3 – 30/20kg
Beg1 – 25/15kg
Beg2 – 15/10kg
Beg3/TC – 10/7kg

EXTRAS WOD

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 6th 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

Featured Image – CrossFit Algoa’s top 10 for Males and top 10 for Females after completing the 2020 Reebok CrossFit Games Open! Congratulations on your placings ladies and gents!!

#AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoa #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WODS

1) Power Clean and Push Jerk 2 – EMOM 15 min (Climb to Max Day)

Score = Load

then…

2) Complete the following couplet FT:
Run 800m-600m-400m
HS Walk 60m-40m-20m

TC – 17 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

LITE WOD

1) Options:
Beg/TC – Reduce loading to maintain great form

2) Options:
Int1 – 50-30-10m
Int2 – 40-20-10m
Int3 – 12-6-3 WW
Beg1 – BW (str)
Beg2 – BW (bnt)
Beg3/TC – 600-400-200m, 50-30-10m BW (bnt)

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 6th 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

Featured Image – Our 18:00 Newton Park Class on those double-unders!:)

#AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1)
a) Pause Front Squat 5×3 (Take 85% of 90% of your 1RM FS)
(Hold in hole for 3 sec)

Score = Load

then…

b) AMRAP 15 min:
200 m Bumper Run (20kg/15kg)
7 Strict C2B Pull-ups
7 Strict HSPU
10 Clusters (20kg/15kg)

Score = Total Reps
10m = 1 Rep
44 Reps/Rnd (40 r/rnd Int1/2/3)

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

LITE WOD

1) Beginners – Reduce loading to maintain great form
TC SS – Light Loading

then…

2) Options:
Int1 – 5 S/C2B, 5 S/HSPU
Int2 – 5 S/PU, 5 S/HSPU (1/2 AbM)
Int3 – Run 15/10kg, 5 S/PU, 5 S/HSPU (2/3 AbM)
Beg1 – Run 15/10kg, 7 C2B (P/G), 7 Piked PU (61cm/flr)
Beg2 – Run 10/5kg, 7 RR (1/0.5m), 7 Piked PU (flr/kns)
Beg3/TC – Run 5/2.5kg, 7 RR (0.5/0m), 7 Piked PU (kns), 12/7kg

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 6th 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

Featured Image – The Reebok CrossFit Games Open for 2020 is done!! A MASSIVE CONGRATULATIONS goes out to everyone from CrossFit Algoa who registered and participated in The Open!!!!!

#AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

Reminder T/Chall to complete any outstanding testing 1/2/3

1) In pairs AMRAP the following for 10 min:
Athlete 1 – 2 Rope Climbs (4.5m)
Athlete 2 – AMRAP Burpees

Score = Total Reps (RC and Bps)
NB Burpees – double leg jump back, double leg jump up, jump and clap overhead (feet must leave floor)

then…

2) Complete 3 Rnds for time of:
21 TNG Power Clean (60/40kg)
21 GHD Sit-ups

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

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

LITE WOD

1) Options:
Int1 – same
Int2 – 2.25m (Half – no jump)
Int3 – 12 Assist. R/PU
Beg1 – 4 R/Pulls – lying to stand (str legs)
Beg2 – 4 R/Pulls – lying to stand (bnt legs)
Beg3/TC – 6 Rope Rows

2) Options:
Int1 – 55/37kg, 15 GHD SU (or 21 W-SU 24/16kg)
Int2 – 50/33kg, 21 W-SU (20/12kg)
Int3 – 45/29kg, 21 W-SU (20/12kg)
Beg1 – 40/25kg, 21 W-SU (16/12kg)
Beg2 – 30/20kg, 21 SU
Beg3/TC – 20/12kg, 15 SU

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 6th 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

Featured Image – Our Friday Night Lights Open Testing and Celebratory Braai at our NEW CrossFit Algoa Summerstrand facility was a blast!! Thank you to everyone who could test or support and/ braai with us!!!!

#CrossFitAlgoaSummerstrand #AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WODS

1)
a) Testing of Open Workout 20.5 for those registered athletes who have not tested and also for all Summer T/Challenge members who have not tested on this yet!

but for the rest…

a) AMRAP the following for 24 min:
100 DU
20 DB Snatches (30kg/20kg)
400m Run

Score = Total Reps
10m = 1 Rep
DB – both heads of DB touch floor (power/muscle-snatch)

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

LITE WOD

1) Options:
Int1 – 90 DU
Int2 – 80 DU, 25/15kg
Int3 – 70 DU, 20/15kg
Beg1 – 100 SU, 15/10kg
Beg2 – 100 SU, 10/7.5kg, AMRAP20
Beg3/TChal – 70 SU, 7.5/5kg, AMRAP20

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 6th 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

Featured Image – Open Workout 20.5 is here!! Visit games.crossfit.com for more details!

#AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX WOD

This will be used as Test 3 for the T/Chall

Reebok CrossFit Games – Open Workout 20.5

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2020/5

WORKOUT 20.5

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots

♀14-lb. ball to 9 ft.
♂20-lb. ball to 10 ft.

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀14-lb. WB, 9ft
♂20-lb. WB, 10ft

Scaled (Ages 16-54)
♀PU, 10-lb. WB, 9ft
♂PU, 14-lb. WB, 10ft

Teenagers 14-15
♀10-lb. WB, 9ft
♂14-lb. WB, 9ft

Scaled Teenagers 14-15
♀PU, 10-lb. WB, 9ft
♂PU, 14-lb. WB, 9ft

Masters 55+
♀C2B PU, 10-lb. WB, 9ft
♂C2B PU, 20-lb. WB, 9ft

Scaled Masters 55+
♀J-C2B PU, 10lb. WB, 8ft
♂J-C2B PU, 14lb. WB, 8ft

CFA LITE
Int1/2/3 – Rx
Beg1 – J-C2B, 6.3/4.5kg to 10/9 ft
Beg2 – 30 RR (1/0.5m), 30 S-PD (str), 60 SDHP (12/8kg), 80 WB (6.3/4.5kg, 8 ft)
Beg3/TC – 30 RR (0.5/1m), 30 S-PD (bnt), 60 SDHP (8/5kg), 80 WB (6.3/4.5kg, 9ft/2,34cm-7.67ft)

The official weight is in pounds. For your convenience,the minimum acceptable weights in kilograms are 9 kg(20 lb.), 6 kg (14 lb.), and 4 kg (10 lb.).

OR
…if you have completed Open Workout 20.5…then complete any 1-2 Workouts that you have missed this week OR any 2 workouts from our AFL Competitors Programming!

EXTRAS WOD

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 6th 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

Featured Image – Open Workout 20.5 is here!! Visit games.crossfit.com for more details!

#AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX WOD

This will be used as Test 3 for the T/Chall

Reebok CrossFit Games – Open Workout 20.5

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2020/5

WORKOUT 20.5

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots

♀14-lb. ball to 9 ft.
♂20-lb. ball to 10 ft.

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀14-lb. WB, 9ft
♂20-lb. WB, 10ft

Scaled (Ages 16-54)
♀PU, 10-lb. WB, 9ft
♂PU, 14-lb. WB, 10ft

Teenagers 14-15
♀10-lb. WB, 9ft
♂14-lb. WB, 9ft

Scaled Teenagers 14-15
♀PU, 10-lb. WB, 9ft
♂PU, 14-lb. WB, 9ft

Masters 55+
♀C2B PU, 10-lb. WB, 9ft
♂C2B PU, 20-lb. WB, 9ft

Scaled Masters 55+
♀J-C2B PU, 10lb. WB, 8ft
♂J-C2B PU, 14lb. WB, 8ft

CFA LITE
Int1/2/3 – Rx
Beg1 – J-C2B, 6.3/4.5kg to 10/9 ft
Beg2 – 30 RR (1/0.5m), 30 S-PD (str), 60 SDHP (12/8kg), 80 WB (6.3/4.5kg, 8 ft)
Beg3/TC – 30 RR (0.5/1m), 30 S-PD (bnt), 60 SDHP (8/5kg), 80 WB (6.3/4.5kg, 9ft/2,34cm-7.67ft)

The official weight is in pounds. For your convenience,the minimum acceptable weights in kilograms are 9 kg(20 lb.), 6 kg (14 lb.), and 4 kg (10 lb.).

EXTRAS WOD

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 6th 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

Featured Image – Schmolly dreaming of Open Workout 20.5…:)

#SchmollyTheCrossFitAlgoaMascott #AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED and LITE WODS

1) BB Drills (20kg/15kg):
Deadlift
Power Clean
Thruster
Cluster

Score = For Quality

then…

2) AMRAP the following for 17 min:
21 Thrusters (20kg/15kg)
15 BB Facing Burpees
21 Jumping Alt Lunges
9 m HS Walk

Score = Total Reps

Open Athletes – 5 min only
TC SS – 12 min

EXTRAS WOD

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

LITE WOD

1) Options:
BB but PVC for beginners

2) Options:
Int1/2/3 – same (3 can do 3 WW)
Beg1 – BW (str)
Beg2 – 15/9kg, BW (bnt)
Beg3/TC – 7/12kg, BW (bnt)
TC SS – AMRAP 12 min

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 6th 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

Featured Image – Founder and Head Coach Dave presenting CrossFit Algoa’s very first Transformation Challenge to members at the new Summerstrand venue! Image courtesy of @normthehulk … keen to come give CrossFit Algoa a go in Newton and/or Summerstrand ?…Give us a shout on the contact details below to schedule your 3 Free Trial Classes!! All welcome!!!!

#CrossFitAlgoaSummerstrand #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #AfricaInTheOpen #RSAinTheOpen #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1)
a) Deload Pause Front Squat 2-2-2 (Take 80% of 90% of your 1RM FS)
(Hold in hole for 3 sec)

Score = Load

then…

b) T-Chall Test 2 – AMRAP 14 min:
400 m Run
20 Med Ball Cleans (9.1kg/6.3kg)
15 m Broad Jumps
10 T2B

Score = Total Reps
10m = 1 Rep
85 Reps/Rnd

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

LITE WOD

1) Beginners – Reduce loading to maintain great form
TC SS – Light Loading

then…

2) Options:
Int1/2/3 – same
Beg1 – MB (6.3/4.5kg), HLR
Beg2 – MB (6.3/4.5kg), HKR
Beg3/TC – 15 MB (6.3/4.5kg), SU (80 R/Rnd)

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 6th 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