Featured Image – What’s your Exercise Prescription? Is it working for you? Try our 6 week SPRING Transformation Challenge… To FIND OUT MORE INFO and APPLY click on the following link and complete the form (https://crossfitalgoa.com/transformation-challenge/) to receive all the T/Challenge details! Starts 15 September 2019! This Challenge is open to NON-Members and MEMBERS!

#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) Complete 27-21-15 of the following FT, RESTING 1 min, 45 sec and then 30 sec after Rnds 1, 2 and 3 respectively:
Burpee BJO (61cm)/51cm)
Push Jerk (65/45kg)

NB – go fast as you have a compulsory rest btwn Rnds

Score = Time/TC plus 1 sec/rep missed

LITE Options:

Int1 – 55/36kg
Int2 – 50/33kg
Int3 – 45/30kg
Beg1 – 40/25kg, Bp SO (61/51cm)
Beg2 – 30/20kg, Bp SO (41cm)

then…

2) AMRAP the following for 15 min:
7 Deficit HSPU (21cm/15cm)
21 KB Snatches (32kg/24kg)
100 DU

Score = Total Reps

LITE Options:
Int1 – D/HSPU 15/9cm
Int2 – D/HSPU 9/6cm, 24/16kg, 80 DU
Int3 – D/HSPU 4.5/1.5cm, 70 DU
Beg1 – D/Piked PU (4.5/1.5cm – 61cm/Flr), 16/12kg, 100 SU
Beg2 – D/Piked PU (4.5/1.5cm – Flr/Kns), 12/8kg, 80 SU

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 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 – Audrey and Belinda recovering after a FUN WOD!

REMINDER – The CrossFit Algoa SPRING Transformation Challenge starts 15 September 2019! This Challenge is open to NON-Members and MEMBERS!

To apply click on the following link (https://crossfitalgoa.com/transformation-challenge/) and complete the form to receive all the T/Challenge details!

#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) Bear Complex – E90sOn90s for 12 min (8 Rnds)

Score = Load

Bear Complex – Power Clean, Front Squat, Push Press, Take to Rear Rack, Back Squat, Rear Rack Push Press

then…

2) AMRAP the Bear Complex for 12 min
BB – 60kg/40kg or 60% of Max Load on Bear Complex

Score = Total Reps (5 reps per complex)
To speed the Bear Complex up, you can Cluster, take to Rear Rack, Back Squat, Rear Rack Thruster
Bear Complex – PC, FS, PP to RR, BS, PP from RR

EXTRAS WOD

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

LITE WOD

1) Options:
Reduce load to maintain great form!

2) Options:
Use 60% of your Max Load on the Bear Complex in 1 as a guideline
Int1 – 55/36kg
Int2 – 50/33kg
Int3 – 45/30kg
Beg1 – 40/25kg
Beg2 – 30/20kg

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 – Rob in full flight on some Kipping Pull-ups!

REMINDER – The CrossFit Algoa SPRING Transformation Challenge starts 15 September 2019! This Challenge is open to NON-Members and MEMBERS!

To apply click on the following link (https://crossfitalgoa.com/transformation-challenge/) and complete the form to receive all the T/Challenge details!

#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) Big Snatch (squat) Complex for Max Load:
High Hang Snatch, Hang Snatch, Snatch, Rear Rack Push Press
High Hang Snatch, Hang Snatch, Snatch, Rear Rack Push Jerk
High Hang Snatch, Hang Snatch, Snatch, Rear Rack Split Jerk

Score = Load (Max Unbroken Load)

then…

2) Nasty Girls (190827 / 130327)

3 Rounds for time of:
50 Airsquats
7 Strict Muscle-ups
10 Hang Power Cleans

♂ 135 lb. (61kg) / ♀ 95 lb. (43kg)

TC = 15 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. You can Power Snatch plus OHS for a Squat Snatch

then…

2) Options:
Int1 – 4 S/Mup
Int2 – 7 S/Mup (2xB/2xP)
Int3 – 7 S/Mup (2xP/2xG), 50/32kg
Beg1 – 7 PU (P/G), 7 Push-ups (Toes), 40/25kg
Beg2 – 7 RR (1/0.5m), 30/20kg

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 -Barbell Facing Burpees for breakfast! The 5:25 am class on a tough workout yesterday morning…

REMINDER – The CrossFit Algoa SPRING Transformation Challenge starts 15 September 2019! This Challenge is open to NON-Members and MEMBERS!

To apply click on the following link (https://crossfitalgoa.com/transformation-challenge/) and complete the form to receive all the T/Challenge details!

#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) Pause Front Squat 5×3 (Take 80% 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)

Score = Load

then…

2) Complete 21-15-9 of the following FT:
Ring Dips
HS Walk (m)
Wall Balls (13.6/10kg)

TC – 7 min

REST 2 min OR at 9 min…

Complete 3 Rnds of the following FT:
100 DU
21m HS Walk

TC – 7 min

Score = Total Time/TC plus 1 sec/rep missed on both workouts
NB – total Time includes 2 min of rest and will include all seconds for reps missed on both workouts

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

LITE WOD

1) LITE Options:
Load appropriately to maintain great form!

then…

2) LITE Options:
Int1 – 10/6.3kg, 80 DU, HSW 15-12-9m and 15m
Int2 – 70 DU, HSW 12-9-6m and 12m
Int3 – 60 DU, HSW 9-6-3m and 9m
Beg1 – 100 SU, 6.3/4.5kg, BW (Str)
Beg2 – 70 SU, 4.5/3kg, 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 – Stare into my eyes and tell me that you need our Spring Transformation Challenge!:) Our CrossFit Algoa SPRING Transformation Challenge starts 15 September 2019! To apply click on the following link (https://crossfitalgoa.com/transformation-challenge/) and complete the form to receive all the T/Challenge details!

#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) 2 TNG Power Cleans – EMOM 12 min (count sets >70% 1RM, Max Day)

Score = Load

Then…

2) Complete 7 Rounds (21 min) of the following for Max Reps:
AMRAP 40 sec – Thrusters (45kg/30kg)
Rest 20 sec
AMRAP 40 sec – C2B Pull-ups
Rest 20 sec
AMRAP 40 sec – BB Facing Burpees
Rest 20 sec

Score = Total Reps

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

LITE WOD

1) Maintain a comfortable loading for technical proficiency!

Then…

2) Options:
Int1 – 43/28kg
Int2 – 40/26kg
Int3 – 35/24kg, PU
Beg1 – 30/20kg, PU (P/G), BBF Bp (SO)
Beg2 – RR (1/0.5m), 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 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/

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

Featured Image – From left… Dave, Belinda and Cyle-jay with Vuyani and Audrey waiting for their turn on the “Big Chipper”, of the 2019 Team Event of the Reebok CrossFit Games! Tough but really fun workout!

REMINDER – Our CrossFit Algoa SPRING Transformation Challenge starts 15 September 2019! To apply click on the following link (https://crossfitalgoa.com/transformation-challenge/) and complete the form to receive all the Challenge details!

#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) CrossFit Algoa’s August Challenge Re-Test

Run 1 Mile (1609m) FT

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

Then…

2) AMRAP the following for 9 min:
50 Alt. DB or KB Step-ups (25kg/15kg)
25 Strict HSPU

Score = Total Reps

RX – 75/Rnd
All other LITE options – 70/Rnd

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

LITE WOD

1) CrossFit Algoa’s August Challenge Re-Test

LITE Variations:
Int1/2/3 and Beg1 – Same
Beg2 – Run 1 km

then…

2) Options:
Int1 – 20 S/HSPU
Int2 – 20/12kg, 20 (1/2 AbM S/HSPU)
Int3 – 20 (2/3 AbM S/HSPU)
Beg1 – 15/10kg, 20 PPU (61cm/Flr)
Beg2 – 10/7.5kg, 20 PPU (Flr/Kns)

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 CrossFit Algoa SPRING Transformation Challenge starts 15 September 2019! To apply click on the following link (https://crossfitalgoa.com/transformation-challenge/) and complete the form! If you have had a lazy winter, the time is now to start working on that Summer Body!:)

#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) Team Reebok CrossFit Games 2019 (https://games.crossfit.com/workouts/games/2019)

In Teams of 4 –

For time, working in pairs:
50 cheese curd cleans
50 box jump-overs
50 team axle-bar deadlifts
50 synchro GHD sit-ups
12 burpee Snail jump-overs
30 synchro GHD sit-ups
30 team axle-bar deadlifts
30 box jump-overs
30 cheese curd cleans

♀70-lb. (32kg) curd, 30-in. (76cm) box
♂100-lb. (45kg) curd, 36-in. (91cm) box
♀♂ 715-lb. (324kg i.e. 81kg e) deadlift (1 bar)

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

AFL If Alone – Halve reps for all, except DL (use half DL values below for 1 fat bar)

CUT TO 7 TEAMS
Notes
Work in M/M and F/F pairs, all at the same time!
Teams will advance after 25 reps of each exercise on the way down and after 15 reps on the way back.

LITE Options:
Class subs: Cheese Curd Cl – Bumpers strapped together (RX 25kg,20kg / 2x15kg) ; DL (M/F Pairs) – 2 x Fat Bars 157kg/bar(94kgM, 63W sides) ; Bpe Snail JO – Bpe Vault/O (122/102cm)
Int1 – CCC 40/25kg, DL 145kg(84/56kg), Situp (20/10kg)
Int2 – same-Bp BJO 76/61cm
Int3 – same-CCC 35/20kg, DL 125kg(72/48kg), Situp (10/5kg)
Beg1 – CCC 30/20kg, DL 105kg(60/40kg), BJO 61/51cm, Situp (5/2.5kg), BpeVO (102/76cm)
Beg2 – CCC 20/10kg, DL 75kg(42/28kg), BSO 51cm, Situp, BpeVO (61cm)

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 – Where’s Wally? 🙂 Spot Coach Dave getting in some outdoors training on a modified version of the “Rope Worm” Team event from the 2019 Reebok CrossFit Games!

#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) Pause Front Squat 5×5 (Take 75% of 90% of your 1RM FS)
(Hold in hole for 3 sec)
If you missed last week…use 70%

Score = Load

then…

2) Use a weight vest (10kg/6.3kg) and AMRAP the following for 18 min:
21 Walking Lunges
9 Push-ups
21 Airsquats
15 T2B
21 Box Jump Overs (61cm/51cm)
9 HSPU
21 Burpee Broad Jumps (1.24m)

Score = Total Reps

NB – No WV from Int2

EXTRAS WOD

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

LITE WOD

1) Options:
Reduce load to maintain great form!

2) Options:
NB – No WV from Int2
Int1 – 6.3/3kg
Int2 – No WV, 1/2 AbM HSPU
Int3 – 2/3 AbM HSPU
Beg1 – PU (toes/kns), HLR, BSO (61/51cm), PPU (61cm/flr), BBJ (0ver 5kg Bumper)
Beg2 – PU (kns), HKR, BSO (41cm), PPU (flr), BpSO (5kg Bumper)

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/

Featured Image – Turkish Get-ups for breakfast! Yummy!!

#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) Practice Rope Climbing for 15 min

Score = Quality

then…

2) Age Group Reebok CrossFit Games 2019 (https://games.crossfit.com/workouts/games/2019)

TWO ROPES
16-17 / 35-49 Divisions

5 rounds for time of:
3 rope climbs (15-ft)
15 front squats
60 double-unders
♀ 75 lb. ♂ 115 lb. (34kg/52kg)

14-15 / 50-54 Divisions
5 rounds for time of:
3 rope climbs
15 front squats
60 double-unders
♀ 65 lb. ♂ 95 lb. (29kg/43kg)

55+ Divisions
5 rounds for time of:
2 rope climbs
10 front squats
40 double-unders
♀ 65 lb. ♂ 95 lb. (29kg/43kg)

Time Cap – 18 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) LITE Options:
Continue to the next level if you are approx 80% proficient at the current level!

then…

2) LITE Options:
Int1 – same
Int2 – 14-15/50-54 div
Int3 – 55+ div
Beg1 – 40/25kg, 9 Rope Pulls – Ly2Stand (leg str), 60 SU
Beg2 – 25/15kg, 9 Rope Pulls – Ly2Stand (bnt str), 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 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