Featured Image – The CrossFit Games OPEN is starts next week Friday – 10 October! For more info and to Register go visit games.crossfit.com

#CrossFitGamesOpen2020 #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) Front Squat 1 RM Test

Score = Load

Guidelines For Testing 1 RM:
5 @ 40-50%; 3 @ 60%; 1 @ 75%; 1 @ 85% (if you need you can do 1 at 90-92%)…then attempt at 1RM plus a pinch (1-5kg)
Use a belt, be safe, do not be greedy!

Then…

2) Reebok CrossFit Games – Open Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. (9.1kg) wall ball to 10 ft.
W 14-lb. (6.3kg) wall ball to 9 ft.

Scaled
Men throw 14-lb. (6.3kg) ball to 10-ft. target
Women throw 10-lb. (4.5kg) ball to 9-ft. target

For further Scalings for Masters and Teenagers please visit : https://games.crossfit.com/workouts/open/2019

RX – 10ft/9ft target; Class Row Sub – 19 SDHP RX/Int (20/12kg)

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 (5×3 on an appropriate load)

2) Options:
For further Scalings for Masters and Teenagers please visit : https://games.crossfit.com/workouts/open/2019

RX – 10ft/9ft target; Class Row Sub – 19 SDHP RX/Int (20/12kg)
Scaled – Men throw 14-lb. (6.3kg) ball to 10-ft. target; Women throw 10-lb. (4.5kg) ball to 9-ft. target; For Masters and Teenagers please visit : https://games.crossfit.com/workouts/open/2019;

Int1/2/3 – Same, 19 SDHP RX/Int (20/12kg)
Beg1 – 6.3/4.5kg, 19 SDHP (16/10kg)
Beg2 – 6.3/4.5kg (height bolts), 12/8kg
Beg3(T/C) – 4.5/3kg, 10/5kg

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 Nutritech Training Day crew with Multiple Games Athletes Jason Smith and Dave Levey! We had FUN!:)

#Nutritechfit #TrainLikeAPro #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #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

NB – T/C group starts on DU/SU station – this is a 5 min test (T/C Test 1)

1) Practice Kipping Pull-ups

Score = For Quality

OR

1) T/C Test 1/2/3 (whatever you missed last week)

then…

2) Complete 7 Rnds of the following FT:
7 Push Jerks (70kg/49kg)
7 C2B PU
7 BBF Burpees

TC = 15 min

Score = Time/TC plus 1 sec/rep missed
CF HQ WOD 2013 – Scott Panchick (6:00) 2013

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

LITE WOD

1) Options:
Beg1 – Banded PU
Beg2 – Banded PU drills to appropriate level, Kipping RR
Beg3, T/C – Kipping RR

then…

2) Options:
Int1 – 65/45kg
Int2 – 60/43kg
Int3 – 55/38kg, PU
Beg1 – 50/32kg, PU (P/G)
Beg2 – 30/20kg, RR (0.5/0m), BBF Bps (SO)
Beg3 and T/Chal – 20/12kg, RR (0cm), 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 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 Class is 7:30-8:30 today! Nutritech’s Training Day with Jason Smith and Dave Levey will take place from 9:00 – 13:00 (for those RSVP’ED). Open Box from 13:30 – 15:30.

#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) Snatch Bar Drills for 15 min

Score = For Quality

Then…

2) AMRAP the following for 20 min:
21 Snatches (40kg/30kg Or 32%)
7 Bar M-ups
18 Snatches (50kg/35kg Or 40%)
7 Bar M-ups
15 Snatches (60kg/42kg Or 48%)
7 Bar M-ups
12 Snatches (70kg/48kg Or 56%)
7 Bar M-ups
9 Snatches (80kg/55kg Or 65%)
7 Bar M-ups
6 Snatches (90kg/63kg Or 73%)
7 Bar M-ups
3 Snatches (100kg/70kg Or 81%)
7 Bar M-ups
AMRAP Snatches (110kg/77kg Or 89%)

Score = Total Reps
Nb- Snatch is any snatch here

LITE Options:
Load so that great form is maintained! Power Snatch, OHS allowed
Scaling – see %s (these are % of 1 RM power or squat Snatch, whichever is heaviest)
Int1 – 5 B/MU
Int2 – 4 B/MU
Int3 – B/MU (B/P) or Jump B/MU
Beg1 – PU (P/G)
Beg2 – RR (1/0.5m)
Beg3 and T/C – Power Snatch on appropriate % ; RR (0.5/0m)

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).

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 – Mabel’s 1st day at the Box… an “AMNAP” for Max Time 🙂 A big congrats to Sandy and Matt on the arrival of baby Mabel 2 weeks ago yesterday!!!!!

#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) Clean (squat) and Jerk (Push) 2 – EMOM for 10 min (count sets >65% 1 RM)

Score = Load

then…

b) Complete the following FT…
9-6-3 of:
Thruster (60kg/40kg)
Bar M-up
Then… Fran… 21-15-9 of:
Thruster (43kg/29kg)
Pull-ups

TC = 10 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 – Power Clean, Front Squat, Push Press
Reduce loading to maintain great form!

then…

2) Options:
Int1 – same
Int2 – 6-3-1 B/MU, 50/35kg
Int3 – B/MU (B/P), 45/32kg
Beg1 – C2B PU (P/G), 40/27kg, PU (P/G), 30/20kg
Beg2 – RR (1/0.5m), 30/20kg, RR (0.5m/0m), 20/15kg
Beg3 (T/C) – RR (0m), 20/15kg, RR (+0.5m), 15kg/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. 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).  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 is around the corner – 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

#CrossFitGames #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit  #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) Overhead Squat 5 – E2ndMon2ndM for 10 min

Score = Load

then…

If missed, Test T/C 1/2/3…
For the rest…

2) Complete the following couplet FT:
100-80-60-40-20-10 DU
20-18-16-14-12-10 C2B PU

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:
Reduce loading to maintain great form.

then…

2) Options:
Int1/2- same
Int3 – 80-60-40-20-10-5 DU, PU
Beg1 – SU, PU (P/G)
Beg2 – SU, RR (1/0.5m)
Beg3 – 80-60-40-20-10-5 SU, RR (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). 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 – Training Day with Jason Smith (2x CrossFit Games Indiv. Competitor) and CrossFit Algoa Owner and Head Coach Dave Levey (4x CrossFit Games Competitor – 2x Indiv./2x Masters) at CrossFit Algoa on 28 September 2019. This event is sponsored and organised by Nutritech… to book your spot pay R200 online at: https://www.nutritechfit.com/shop/nutritech-training-day-ticket/ Nutritech welcome Stack included in Fee.

#Nutritechfit #TrainLikeAPro #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #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) T/C Test 3… Hang Power Cleans 3 – EMOM for 10 min (start at 60% 1 RM, build to Max Day)

Score = Load

then…

2) Complete T/C Test 1 and/or 2

For the rest…

2) AMRAP the following for 2 Rnds:
Min 1 – Sled push (low bar 1 way, vertical bar return) (Sled plus 30kg/10kg)
Min 2 – Strict HSPU
Min 3 – Box Jump Overs (61cm/51cm)
Min 4 – Strict Ring Dips
Min 5 – Front Squats (60kg/40kg)
Min 6 – BB Facing Burpees
Min 7 – Rest

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 20/5kg, P/PU (Flr/K), Seated PD (Str), 30/20kg, BSO (51cm), BBF Bps (S/o)
Beg3 (T/C) – Sled plus 15/0kg, 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 placed 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 – HAPPY HERITAGE DAY!!

#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 and LITE WOD’S

1) T/C group completes the T/C Test 1 – 5 min AMRAP of DU or SU
(If time also complete P/Front Squat)

FOR THE REST…

1) Pause Front Squat 2-2-2 (Take 95% of 90% of your 1RM FS)
(Hold in hole for 3 sec)
If you missed previous wks…use W1- 70% (5×5), W2- 75% (5×5), W3- 80% (5×3), W4 – 85% (5×3), W5 – 90% (5×3)

Score = Load

CrossFit Algoa LITE Options:
Beginners – Reduce loading to maintain great form

Then…

2) T/C Test 2 – Complete 27-21-15-9-6-3 of the following FT:
T2B
KB Swing (32kg/24kg)

TC = 12 min

Score = Time/TC plus 1 sec/Rep missed

CrossFit Algoa LITE Options:
Int1/2- same
Int3 – 21-15-9-6 T2B, 24/16kg
Beg1 – HLR, 24kg/16kg
Beg2 – HKR, 16kg/12kg
Beg3(T/C) – Sit-ups, 12kg/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 – Turkish Get-up Sit-ups… great for developing functional core strength and both functional scapulae and shoulder strength and stability!

#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

NB – T/C group starts on DU/SU station – this is a 5 min test (T/C Test 1)

1) Complete the following for Max Reps:

AMRAP 5 min – DU (T/C Test 1 – score here and separately)
Rest 1 min
AMRAP 5 min – DB Box Step Over (61cm/51cm, 35kgx2/20kgx2)
Rest 1 min
AMRAP 5 min – Running (200 m shuttles)
Rest 1 min
AMRAP 5 min – C2B Pull-ups
Rest 1 min
AMRAP 5 min – Row or SDHP (20iikg/16kg)
Rest 1 min

Score = Total Reps (NB – T/C Test 1 Record score under Benchmarks!)
10m = 1 Rep

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

LITE WOD

1) Options:
Int1 – same
Int2 – 30kgx2/15kgx2
Int3 – 25kgx2/15kgx2, PU
Beg1 – 20kgx2/12kgx2, PU (P/G), SU, SDHP (16/10kg)
Beg2 – 12kgx2/7.5kgx2 both 51cm, SDHP (12/8kg), RR (0.5/0m)
Beg3 and T/Chal – 7.5kgx2/2.5kgx2 both 41cm, SDHP (10kg/5kg), RR (0cm)

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 – Coach Deane directing traffic at the far end of the class!!

#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) AMRAP the following for 17 min:
20 sec Neutral Hold Rings
20 Pistols (alt.)
20 Push-ups
20 Sit-ups

Score = Total Reps
80 Reps/Rnd

then…

2) Complete 3 Rnds accumulating the hold times:
L-sit – Accumulate 30 sec
X-Bridge Left – Accumulate 30 sec
X-Bridge Right – Accumulate 30 sec
Rear Bridge – Accumulate 30 sec

TC = 12 min

Score = Time/TC plus 1 sec/1sec missed

EXTRAS WOD

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

LITE WOD

1) Options:
Int1/2 – same
Int3 – Pistols (G band – glutes), 15/12 PU (75,72 /Rnd)
Beg1 – Neut Hold (w P/G), Pistols (bench near Horiz), 12 PU (t)/PU (k), 15 SU (67/Rnd)
Beg2 – Neut Hold Par. (str)., Lunges, 15 PU (k), 12 SU (67/Rnd)
Beg3 (T/C) – Neut Hold Par. (bnt)., airsquat, 10 PU (k), 10 SU (AMRAP 14 min) (60/Rnd)

then…

2) Options:
Int1 – Half X-Bridge
Int2/3 – L-S (weak), Side-B
Beg1 – Tuck-S, Side-B
Beg2 – Tuck-S (1 Ft down), X-B (knees), Rear-B (foam roller at knees)
Beg3 (T/C) – F-B (knees), Side-B (Knees), Hip Lift

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). See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch