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

Featured Image – Does your Exercise Prescription work for you? We offer 3 Free Trial classes for those wanting to see what CrossFit Algoa is all about! We now have venues in both Newton Park and Summerstrand, so contact us on the details below to schedule your 3 Free Classes with us!

#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 WOD

1) Strict Press 5×5 (count sets at or >70% 1RM)

Score = Load

then…

2) T/Challenge T1 – AMRAP the following with a 32kg/24kg KB for 12 min:
15 (7/8 e) KB Snatch (hang power)
21 m Waiter Walk (Non-Dominant)
21 m Waiter Walk (Dominant)
15 GHD Sit-ups

Score = Total Reps

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

LITE WOD

1) Options:
Beg3/TC – Remain on light loading (5-20kg)

2) Options:
Int1 – 24/16kg, 12 GHD SU (or W-SU 24/16kg)
Int2 – 24/16kg, 10 W-SU (24/16kg)
Int3 – 20/12kg, 10 W-SU (20/12kg)
Beg1 – 16/12kg, 10 W-SU (16/12kg)
Beg2 – 12/8kg, 10 SU
Beg3/TC – 12/8kg Russian KBS, 10 SU (AMRAP 9)

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 – A massive congrats to the BOKKE who won the Rugby World Cup final beating England convincingly 32-12. An outstanding performance all round!!

REMINDER – Our Kick-off Meeting for our CrossFit Algoa SUMMERSTRAND Transformation Challenge starts tonight at 19:00 at our Summerstrand Venue! There is still time to sign-up so contact us on the details below ASAP!

#Bokke #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 20.4 for those registered athletes who have not tested!

but for the rest…

a) Complete the following for Time:
50 cal Row
50 Pull-ups
40 cal Row
40 C2B Pull-ups
30 cal Row
30 Bar Muscle-Up

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

Rowing Sub – 1 cal = 1 SDHP (20kg/12kg)

then…

b) Complete 500 DU for time

TC = 7 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 – 45 PU, 35 C2B, 20 B/MU
Int2 – 45 PU, 35 C2B, 15 B/MU
Int3 – 40 PU, 30 C2B, 15 J-B/MU or B/MU (G/P)
Beg1 – 40 PU (P/G), 45 C2B PU (P/G), 20 RD (B/P), SDHP (16/12kg)
Beg2 – 80 RR (1/0.5m), 30 S/PD (Str), SDHP (12/8kg)
Beg3/TChal – 70 RR (0.5/0m), 30 S/PD (Bnt), SDHP (10/5kg)

2) Options:
Int1 – 450 DU
Int2 – 400 DU
Int3 – 350 DU
Beg1 – 500 SU
Beg2 – 400 SU
Beg3/TC – 350 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 – All the Best to the Bokke who take on England today in the 2019 Rugby World Cup Final!! BRING IT HOME BOKKE!!!!!

REMINDER – we will hold classes at 7:30 – 8:30 at both CrossFit Algoa Newton Park and CrossFit Algoa Summerstrand and there will be no Open Box due to the Rugby World Cup Final Game!

#GoBokke #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 and LITE WOD’S

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

Reebok CrossFit Games – Open Workout 20.4

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2020/4

WORKOUT 20.4

For time:
30 box jumps
15 clean and jerks, 65/95 lb.
30 box jumps
15 clean and jerks, 85/135 lb.
30 box jumps
10 clean and jerks, 115/185 lb.
30 single-leg squats
10 clean and jerks, 145/225 lb.
30 single-leg squats
5 clean and jerks, 175/275 lb.
30 single-leg squats
5 clean and jerks, 205/315 lb.

♀20-in. box; ♂24-in. box

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed ;
Note: Tie-break end of pistols/BJ

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀51cm, S-leg squat, CJ 65-85-115-145-175-205 lb.
♂61cm, S-leg squat, CJ 95-135-185-225-275-315 lb.

Scaled (Ages 16-54)
♀51cm, 6.3kg M-ball SU, CJ 35-55-75-95-115-135 lb.
♂61cm, 9.1kg M-ball SU, CJ 65-95-115-135-155-185 lb.

Teenagers 14-15
♀51cm, S-leg squat, CJ 35-55-75-95-105-115 lb.
♂61cm, S-leg squat, CJ 65-95-115-135-155-185 lb.

Scaled Teenagers 14-15
♀51cm, 6.3kg M-ball SU, CJ 35-45-65-75-85-95 lb.
♂61cm. 9.1kg M-ball SU, CJ 45-65-85-105-125-145 lb.

Masters 55+
♀51cm, 6.3kg M-ball SU, CJ 65-75-95-105-125-145 lb.
♂61cm, 20-lb. M-ball SU, CJ 95-115-135-155-185-205 lb.

Scaled Masters 55+
♀41cm, 6.3kg M-ball SU, CJ 35-45-65-75-85-105 lb.
♂51cm, 20-lb. M-ball SU, CJ 45-65-85-105-125-145 lb.

Min acceptable weights in kg are 6 kg (14 lb.), 9 kg (20 lb.), 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 124 kg (275 lb.), and 142 kg (315 lb.).

OR
…if you have completed Open Workout 20.4…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 – Get in your testing for Open Workout 20.4 today! Reminder tomorrow (Saturday’s classes and Testing) for both CrossFit Algoa NEWTON PARK and CrossFit Algoa SUMMERSTRAND are both from 7:30-8:30 due to the Bokke playing in the Rugby World Cup Final on Saturday morning! GO BOKKE!!!!!

#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 and LITE WOD’S

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

Reebok CrossFit Games – Open Workout 20.4

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2020/4

WORKOUT 20.4

For time:
30 box jumps
15 clean and jerks, 65/95 lb.
30 box jumps
15 clean and jerks, 85/135 lb.
30 box jumps
10 clean and jerks, 115/185 lb.
30 single-leg squats
10 clean and jerks, 145/225 lb.
30 single-leg squats
5 clean and jerks, 175/275 lb.
30 single-leg squats
5 clean and jerks, 205/315 lb.

♀20-in. box; ♂24-in. box

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed ;
Note: Tie-break end of pistols/BJ

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀51cm, S-leg squat, CJ 65-85-115-145-175-205 lb.
♂61cm, S-leg squat, CJ 95-135-185-225-275-315 lb.

Scaled (Ages 16-54)
♀51cm, 6.3kg M-ball SU, CJ 35-55-75-95-115-135 lb.
♂61cm, 9.1kg M-ball SU, CJ 65-95-115-135-155-185 lb.

Teenagers 14-15
♀51cm, S-leg squat, CJ 35-55-75-95-105-115 lb.
♂61cm, S-leg squat, CJ 65-95-115-135-155-185 lb.

Scaled Teenagers 14-15
♀51cm, 6.3kg M-ball SU, CJ 35-45-65-75-85-95 lb.
♂61cm. 9.1kg M-ball SU, CJ 45-65-85-105-125-145 lb.

Masters 55+
♀51cm, 6.3kg M-ball SU, CJ 65-75-95-105-125-145 lb.
♂61cm, 20-lb. M-ball SU, CJ 95-115-135-155-185-205 lb.

Scaled Masters 55+
♀41cm, 6.3kg M-ball SU, CJ 35-45-65-75-85-105 lb.
♂51cm, 20-lb. M-ball SU, CJ 45-65-85-105-125-145 lb.

Min acceptable weights in kg are 6 kg (14 lb.), 9 kg (20 lb.), 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 124 kg (275 lb.), and 142 kg (315 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 – CrossFit Algoa Summerstrand starts with it’s first class tomorrow morning at 5:25am, otherwise catch a later class on Saturday at 9:00! If you are keen to attend either of these two classes please RSVP your spot to info@algoacrossfit.com / 0784517637 (Dave) / 0845086893  (Cindy) / 082 294 4258 (Anje).

#CrossFitAlgoaSummerstrand  #MakingPeopleBetter #CrossFitAlgoa #AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoaKids  #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) Push Press 3 – E2ndMOn2ndM for 10 min (5 Rnds) (count sets >70% 1 RM)
NB – From Rack
Open Athletes – 2-2-2 (3 Rnds) (75% 1 RM)

Score = Load

then…

2) AMRAP the following for 12 min:
10 Airsquats
10 Push Press (50kg/33kg)
10 Alt. Jump Lunges
20 sec X-Bridge Left
20 sec X-Bridge Right
30 HS w Opposite Shoulder Taps

Score = Total Reps
NB – Open Athletes do 6 min

EXTRAS WOD

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

LITE WOD

1) Options:
Reduce loading so great form is maintained

2) Options:
Int1 – 45/30kg
Int2 – 43/28kg
Int3 – 40/25kg, 1/2 X/Bridge (arm up), HS Weight Transfers
Beg1 – 30/20kg, S/Bridge, Piked Opp Sh Taps (61cm)
Beg2 – 25/15kg, S/Bridge, Piked Opp Sh Taps (Feet Floor)
Beg3/TC – 15/7kg, Kneeling S/Bridge, HS Hold (SS Hip touch)

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 – Sandy’s baby Mabel starting early on the Ski Erg!!

#MakingPeopleBetter #CrossFitAlgoa #CrossFitAlgoaKids  #AfricaInTheOpen #RSAinTheOpen #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) Practice DU

Score = For Quality

b) Alternating Double Tabata of the following (8 min):
1st 20 sec – DU
2nd 20 sec – L-sit

Score = Total Meters

then…

b) Complete 3 Rnds of the following FT:
400 m Run
21 BB Facing Burpees
15 Hang Power Cleans (70kg/49kg)
9 T2B

10m = 1 Rep
RX BBF Bps – 2 ft jump back/up/over (no stepping)

TC = 16 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
Int2- weak L-sit
Int3 – Single leg L-sit
Beg1 – SU, T-sit
Beg2 – SU, T-sit (1 ft down)
Beg3(T/C) – SU, F/Bridge
Further scaling – jump clap and Kneeling F/B

then…

2) Options:
Int1 – same
Int2 – 65/45kg
Int3 – 60/40kg
Beg1 – 45/30kg, BBF Bps (stepping back/up but J/O), HLR
Beg2 – 30/18kg, BBF Bps (stepping back/up/over), HKR
Beg3/TC – Run 300m, 20/12kg, Bps (normal), SU
TC – NB Time Cap – 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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! 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 – Jemima and Audrey on Open Workout 20.2… Jemima on the Thrusters and Audrey on the Toes to Bar, while Intern Coaches Thando and Hannah judge!

#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 WOD

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

Score = Load

then…

2) AMRAP the following for 14 min:
30 DB Box Step-ups (30kg/20kg at 61cm/51cm)
20 DB Snatches (30kg/20kg)
10 Push-ups

Score = Total Reps
NB – Use a KB for in-btwn LITE Options

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

LITE WOD

1) Options:
Beginners – Reduce loading to maintain great form
TC – Bar only

2) Options:
Int1/2 – 25/15kg
Int3 – 20/12kg
Beg1 – 15/10kg
Beg2 – 10/7.5kg, Box 51cm
Beg3/TC – 7.5/5kg DB Swing Hips 2 OH, Bumpers 41cm
TC – 9 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 – REMINDER – Our CrossFit Algoa (Newton Park) Summer 6-wk Transformation Challenge starts today with our Kick-off meeting at 19:10. If you are not signed up as of yet (members or non-members) take the 1st step in transforming your Health and Fitness and sign-up for our Summer T/Challenge!

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).

#TransformationChallenge #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’ED WOD

1)
a) Testing of Open Workout 20.3 for those registered athletes who have not tested!

but for the rest…

b) EMOM for 8 min (4 Rnds) complete the following:
Min 1 – RM Strict C2B Pull-ups
Min 2 – RM Strict Ring Dips

RM – one set of maximal reps

Score = Total Reps

then…

c) AMRAP the following for 9 min:
20 Wall Balls (10/6.3kg)
10 C2B Pull-ups

Score = Total Reps
*AFL Competitors WB (13.6kg/10kg)

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

LITE WOD

1) Options:
Int1/2 – same
Int3 – S/C2B (B/P), S/RD (R/B)
Beg1 – S/C2B (P/G), S/RD (B/P)
Beg2 – RR (1/0.5m), S/PD (str)
Beg3/TC – RR (0.5/0m), S/PD (bnt)

2) Options:
Int1/2 – same
Int3 – PU
Beg1 – 6.3/4.5kg, PU (P/G)
Beg2 – 4.5/3kg, RR (1/0.5m)
Beg3/TC – 4.5/3kg (to bolts), RR (0.5/0m)

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 – REMINDER to get that Open Workout Testing in today or Monday! Open Workout 20.3 is a repeat of Open Workout 18.4… “a Plus type Diane workout”, a lovely couplet of deadlifts and handstand pushups, followed by heavy deadlifts and handstand walking!!

#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 and LITE WOD’S

Reebok CrossFit Games – Open Workout 20.3

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2020/3)

1A) WORKOUT 20.3
For time:
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

♀deadlift 155 lb. then 205 lb.♂ deadlift 225 lb. then 315 lb.

Time cap: 9 minutes

Score = Time/TC plus 1 sec/rep missed

Rx’d (Ages 16-54)
♀ deadlift 155 lb. then 205 lb.
♂ deadlift 225 lb. then 315 lb.

Scaled (Ages 16-54)
♀ deadlift 95 lb., perform hand-release push-ups, then deadlift 135 lb. and bear crawl
♂ deadlift 135 lb., perform hand-release push-ups, then deadlift 185 lb. and bear crawl

Teenagers 14-15
♀ deadlift 95 lb. then 135 lb.
♂ deadlift 135 lb. then 185 lb.

Scaled Teenagers 14-15
♀ deadlift 55 lb., perform hand-release push-ups, then deadlift 75 lb. and bear crawl
♂ deadlift 75 lb., perform hand-release push-ups, then deadlift 95 lb. and bear crawl

Masters 55
+♀ deadlift 125 lb., push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups
♂ deadlift 185 lb., push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups

Scaled Masters 55
+♀ deadlift 80 lb., perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl
♂ deadlift 115 lb., perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl

Min acceptable weights in kilograms for the deadlift are 143 kg (315 lb.), 115 kg (255 lb.), 102 kg (225 lb.), 93 kg (205 lb.), 83 kg (185 lb.), 75 kg (165 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 52 kg (115 lb.), 47 kg (105 lb.), 43 kg (95 lb.), 36 kg (80 lb.), 34 kg (75 lb.) 29 kg (65 lb.), and 25 kg (55 lb.).

OR…

1B) …if you have completed Open Workout 20.2…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