Featured Image – Lunch time Class on Open Workout 20.1.. a nasty couplet of Ground to Overhead and Burpees:) A great example of the type of training we do – Moving large loads over long distances fast (W = F x d) (P = W/t)!

REMINDER – you can still enter test in any class up to Monday 18:00. For more info and to register, go visit games.crossfit.com

#AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #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 & LITE WOD

1) Reebok CrossFit Games – Open Workout 20.1 (https://games.crossfit.com/workouts/open/2020/20.1)

WORKOUT 20.1

10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

♀ 65 lb. (29kg)
♂ 95 lb. (43kg)

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep

Rx’d
(Rx’d Ages 16-54)
♀ 65 lb. (29kg)
♂ 95 lb. (43kg)

Scaled
Scaled Ages 16-54
♀45 lb. (20kg), may step over bar on burpees
♂65 lb. (29kg), may step over bar on burpees

Teenagers 14-15
♀45 lb. (20kg)
♂65 lb. (29kg)

Scaled Teenagers 14-15
♀35 lb. (15kg), may step over bar on burpees
♂45 lb. (20kg), may step over bar on burpees

Masters 55+
♀45 lb. (20kg)
♂65 lb. (29kg)

Scaled Masters 55+
♀35 lb. (15kg), may step over bar on burpees
♂45 lb. (20kg), may step over bar on burpees

OR

1) if you have completed Open Workout 20.1…then complete any 1-2 Workouts that you have missed this week OR any 2 workouts from our AFL Competitors Programming!

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. Dave 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 – The 2020 Reebok CrossFit Games starts today! REMINDER – you can test in any class from Friday 5:25am through to Monday 18:00. FRIDAY NIGHT LIGHTS testing from 16:30 every Friday evening for the next 5 weeks…come support our Open competitors and bring family and friends – all are welcome!! For more info and to register, go visit games.crossfit.com

#AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #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 20.1 (https://games.crossfit.com/workouts/open/2020/20.1)

WORKOUT 20.1

10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

♀ 65 lb. (29kg)
♂ 95 lb. (43kg)

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep

Rx’d
(Rx’d Ages 16-54)
♀ 65 lb. (29kg)
♂ 95 lb. (43kg)

Scaled
Scaled Ages 16-54
♀45 lb. (20kg), may step over bar on burpees
♂65 lb. (29kg), may step over bar on burpees

Teenagers 14-15
♀45 lb. (20kg)
♂65 lb. (29kg)

Scaled Teenagers 14-15
♀35 lb. (15kg), may step over bar on burpees
♂45 lb. (20kg), may step over bar on burpees

Masters 55+
♀45 lb. (20kg)
♂65 lb. (29kg)

Scaled Masters 55+
♀35 lb. (15kg), may step over bar on burpees
♂45 lb. (20kg), may step over bar on burpees

EXTRAS WOD

None Today!

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 – The Open of the 2020 Reebok CrossFit Games starts tomorrow!! This is where grassroots meets greatness: Compete with hundreds of thousands of athletes in CrossFit’s largest all-inclusive event….starts 10 October 2019. For more info and to register, go visit games.crossfit.com

#AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #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

Open Athletes – Please note deloaded training below!

1) Snatch 2-2-2-2-2-2 (80% 1RM)
Open Athletes – 1-1-1-1-1-1 (65% 1RM)

Score = Load

NB – drop btwn reps

then…

2) AMRAP the following for 9 min: (Open athletes AMRAP 5 min):
3 Wall Walks
6 Hang Power Snatches (35kg/25kg)
9 Pull-ups

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Options:
Beginners – Power Snatch plus OHS allowed

then…

2) Options:
Int1/2 – same
Int3 – 30/20kg
Beg1 – 10m BW (str), 25/15kg, PU (P/G)
Beg2 – 10m BW (bnt), 20/12kg, RR (1/0.5m)
Beg3 – 10m BW (bnt), 15/9kg, 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 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 – The Open of the 2020 Reebok CrossFit Games starts in 2 Days!! This is where grassroots meets greatness: Compete with hundreds of thousands of athletes in CrossFit’s largest all-inclusive event….starts 10 October 2019. For more info and to register, go visit games.crossfit.com

#AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #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) Complete 2 Rnds (23 min) of the following for Max Reps:
AMRAP 3 min – Alt. DB Snatch (30kg/20kg)
Rest 1 min
AMRAP 3 min – Run 100 m Shuttles
Rest 1 min
AMRAP 3 min – Target Burpees (15.24 cm)
Rest 1 min

Score = Total Reps

then…

2) Complete 2 Rnds of the following for Time:
30 sec cumulative Neutral Ring Holding
30 sec X-Bridge Left
30 sec X-Bridge Right
5 TGU Situp Left (32kg/24kg)
5 TGU Situp Right (32kg/24kg)
30 sec L-sit

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 – 25/17kg
Int3 – 22.5/15kg
Int3 – 20/15kg
Beg1 – 15/10kg
Beg2 – 10/7.5kg
Beg3/TC – 7.5/5kg, Bps

then…

2) Options:
Int1 – 28/20kg
Int2 – 25/16kg
Int3 – 25/16kg, Half X-Bridge (arm only), Weak L-sit
Beg1 – 20/12kg, Side-B, T-Sit
Beg2 – 16/10kg, Side-B, T-Sit
Beg3 – 10/7.5kg, Knee Side-B, T-Sit (1 ft down)

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 – Chill time after Class Time… Members catch their breath and mingle with a good cup of @UrbanEspressCoffeeCo coffee!!

#UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTools #bronscor #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) Complete 4 Rnds of the following FT:
25 C2B Pull-ups
30 m HS Walk

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

Then…

2) Complete 5 Rnds of:
25 Thrusters (40kg/25kg)
50 DU

TC = 15 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 – 22 C2B; 25m HSW
Int2 – 18 C2B; 20m HSW
Int3 – 15 C2B; 15m HSW or 5 WW
Beg1 – 22 C2B PU (P/G), BW (str)
Beg2 – RR (1m/0.5m), BW (Bnt)
Beg3/TC – 20 RR (0.5m/0m), BW (Str)

Then…

2) Options:
Int1 – Same
Int2 – 35/25kg, 45 DU
Int3 – 30/20kg, 40 DU
Beg1 – 25/15kg, 50 SU
Beg2 – 20/12kg, 45 SU
Beg3/TC – 12/7kg, 40 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 – Thank you to Talia (@talibunni) and Brad (@bradster_1990) (in blue and red shirts near center) for joining us from @CrossFitAlberton2.0 this past weekend!!!!! Always awesome having visitors from around South Africa, and the World, visit our Box (Affiliate)!

#CrossFitAlberton2.0 #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #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) Pause Front Squat 5×5 (Take 70% of 90% of your 1RM FS)
(Hold in hole for 3 sec)

Score = Load

Then…

2) AMRAP the following for 16 minutes
15 Snatches, 15 Clean (any) and Jerk (any) (34kg/25kg)
20 BBF Burpees
15 Snatches, 15 Clean (any) and Jerk (any) (60kg/40kg)
20 BBF Burpees
15 Snatches, 15 Clean (any) and Jerk (any) (75kg/50kg)
20 BBF Burpees
AMRAP 1 Snatch, 1 Clean (any) and Jerk (any) (95kg/65kg)

NB – Any Snatch/Any C and J

Score = Total Reps
NB – BBF Bps standard (2 foot jump up and jump over)

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

LITE WOD

1) Options:
Reduce loading as to maintain great form!

Then…

2) Options:
Int1/2 – 30/20-55/37-70/45-90/55kg
Int2 – 30/20-50/32-65/40-80/50kg
Int2 – 27/20-45/30-60/37-70/45kg
Beg1 – 25/15-35/20-45/25-55/30kg; Bp SO
Beg2 – 20/12-25/15-30/17-35/20kg; Bp SO
Beg3/TC – 15/7-20/10-25/12-30/15kg; Bp SO

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 HERO WOD “Jason” – S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. First posted 2 August 2007

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #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 & LITE WOD

1) Practice Muscle-ups – If not RX find your scaling to use in the WOD below

Score = For Quality

then…

2) THE HERO WOD “Jason”

For Time:
100-75-50-25 Squats
5-10-15-20 Muscle-ups

TC – 22 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – 3-6-9-12 B/MU
Int2 – Banded B/MU (R/B), Jumping R/M-up
Int3 – Banded B/MU (B/P), Jump B/MU
Beg1 – PU (P/G), RD (B/P)
Beg2 – RR (1/0.5m), S/P Dips (Str)
Beg3 and T/C – RR (0.5/0m), S/P Dips (Bnt)

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 6the 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 Open of the 2020 Reebok CrossFit Games starts next week!! This is where grassroots meets greatness: Compete with hundreds of thousands of athletes in CrossFit’s largest all-inclusive event….starts 10 October 2019. For more info and to register, go visit games.crossfit.com

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #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

1) Complete the following FT:
5-4-3 Legless Rope Climbs (4.1m)
15-12-9 Clusters (43kg/30kg)
Then…
5-4-3 Rope Climbs (6m)
15-12-9 Clusters (43kg/30kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

then…

b) AMRAP the following for 12 min:
600m Run
120 DU

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Options:
Int1 – same; 3-2-1 Legless RC and RC
Int2 – 40/28kg, same as Int1
Int3 – 1/2 Legless RC and RC
Beg1 – 35/25kg, 20-15-10 R/PU (legs)
Beg2 – 30/20kg, R/Pull (Ly 2 stand – str), R/Pull (ly 2 stand – bent)
Beg3 (T/C) – 20kg/12kg, R/Pull (ly 2 stand – bent), Rope Rows (20-15-10)

then…

2) Options:
Int1 – same
Int2 – 100 DU
Int3 – 80 DU
Beg1 – SU
Beg2 – 100 SU
Beg3 (T/C) – 80 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 6the 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 – Baby Mabel is onto “bands” already for her “AMNAP”!!!!:) Good workout Mabel!!!!!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #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) AMRAP the following for 5 Rnds (10 min) with a 32kg/24kg KB:
Min 1 – Turkish Get-ups
Min 2 – KB Snatch (hang power)

Score = Total Reps

then…

2) Complete the following couplet FT:
27-21-15 Power Clean (60kg/40kg)
21-15-9 Burpee Box Jump Over (61cm/51cm)

TC – 12 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:
NB DB for Beg 2/3 or anyone battling with KB Snatch
Int1 – same
Int2/3 – 24/16kg
Beg1 – 16kg/12kg
Beg2 – DB 10/7.5kg
Beg3 – DB 7.5/5kg

then…

2) Options:
Int1 – same
Int2 – 55/36kg
Int3 – 50/32kg
Beg1 – 45/30kg, B/BSO (61/51cm)
Beg2 – 30/20kg, BBF Bps (SO)
Beg3 (T/C) – 20/12kg, BBF Bps (SO)

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 6the 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 – Spot the odd one out!:)

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #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) CrossFit Algoa’s September Challenge – Re-Test

A “Fran-like” AMRAP of 8 min:
15 Thrusters (45kg/30kg)
15 C2B Pull-ups

Score = Total Reps

then…

2) AMRAP the following for 15 min (5 Rnds):
Min 1 – Strict HSPU
Min 2 – Strict T2B
Min 3 – Strict Ring Dips

Score = Total Reps

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!

then…

2) Options:
Int1 – same
Int2 – S/HSPU (1/2 Abm)
Int3 – S/HSPU (2/3 Abm), S/RD (R/B), 50/33kg
Beg1 – P/PU (61cm/flr), S/RD (B/P), 45/30kg, BSO (61/51cm)
Beg2 – Sled plus 20/10kg, P/PU (Flr/K), Seated PD (Str), 30/20kg, BSO (51cm), BBF Bps (S/o)
Beg3 (T/C) – Sled plus 10/0kg, P/PU (K), Seated PD (Bnt), 15/7kg, BSO (41cm), Bps

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