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

Featured Image – Marco on a the 2019 Reebok CrossFit Games Team Clean and Jerk Event in class, as Don (just out of shot) and Yogan watch on!

#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

1) Turkish Get-up’s – 2 (1e) EMOM for 10 min (Build to a Max Day)

Start with weak side first!

Score = Load

Then…

2) Complete 5 Rounds of the following FT:
400m Run
10 Bar Muscle-ups

TC = 20 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) Maintain a comfortable loading for technical proficiency!

Then…

2) Options:
Int1 – 7 B/MU
Int2 – 6 B/Mup
Int3 – 6 B/MU (B/P) or 7 Jump MU
Beg1 – 10 C2B PU (P/G), 10 RD (B/P)
Beg2 – 10 RR (1/0.5m), 10 S/PD (str)

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 – Class on the Rope Worm Team event from the 2019 Reebok CrossFit Games. Abit of improvisation on the Worm… Synchro Partner BB Thrusters on Saturday!

#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) Back Squat 5 x 5 (count sets > 70% 1RM)

Score = Load

Then…

2) Complete 2 Rounds of the following (DB – 35kg/25kg):

AMRAP the following for 6 min:
4 DB Alt Hang P/Snatch
4 DB Alt P/Snatch
4 DB Alt Hang Split Snatch
4 DB Alt Split Snatch
then…
REST 3 min before Rnd 2

Score = Total Reps

NB – all reps alternate left and right

EXTRAS

Chat to our coaches about completing extras from tier 1 of our AFL Competitors Program!

LITE WOD

1) Options: Reduce loading to maintain great form!

then…

2) Options:
Int1 – 30/22.5kg
Int2 – 25/20kg
Int3 – 22.5/15kg
Beg1 – 15/10kg
Beg2 – 10/7.5kg

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 – Class on the Age Group Down and Back Chipper from the 2019 Reebok CrossFit Games! Fun workout!:)

#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 – Rope Worm

For time:
7 synchro rope climbs
42 Worm thrusters
5 synchro rope climbs
30 Worm thrusters
3 synchro rope climbs
18 Worm thrusters

Order: All at once
Worm Thrusters Class Substitute – Synchro BB Thrusters (2 on 1 BB)
M/M – 80kg; F/F – 60kg
Rope Climbs Class Substitute – 2 Ropes (synchro 2 athletes – M/F)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

NB – Max Clean and Jerk 2 min after “Rope Worm” Event

Notes
• Team Event 3 will begin 2 minutes after the start of Team Event 2.
• On the rope climb, all athletes must touch the top bracket at the same time.
• During the Worm thrusters, teams will advance once half the reps are complete.

If Alone – 43kg/30kg Thrusters and Rope Climbs as is

then…

2) In Teams of 4 – Clean and Jerk (https://games.crossfit.com/workouts/games/2019)

1-rep-max clean and jerk

Order: Any, with one athlete lifting at a time
Time cap: 7 minutes

Notes
This is any clean, any jerk
Each team will have one 20-kg barbell.
Throughout the event, the weight on the barbell may not decrease.
The team’s score will be the sum of each member’s heaviest lift.

LITE Options:
Rope Worm
Int1 – same
Int2 – 5-3-2 RC, 70/50kg
Beg1 – 21-15-9 R/Pulls (L2S, str), 60/40kg
Beg2 – 21-15-9 R/Pulls (L2S, bnt), 50/30kg

Clean and Jerk
Reduce loading so great form is maintained!

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 – Thanks for joining us Richard @fyrkanten4 (in black NTC shirt) all the way from @ntcorrkopping in Sweden!

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

2-REP OHS

All Divisions
2-rep-max overhead squat

Time cap: 5 minutes

Score = Load

then…

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

BI-COUPLET 2

FT 12-9-6 of:
Snatch (any) (61kg/38kg)
Bar M-up

TC = 6 min

Score = Time/TC plus 1 sec/rep missed

14-15 / 50-54 Divisions
FT 12-9-6 reps of:
Snatches (any) (52kg/29kg)
Bar Muscle-ups

55+ Male Divisions
FT:
12-9-6 Snatches (any) (52kg)
9-6-3 Bar Muscle-ups
♂ 115 lb.

55+ Female Divisions
12-9-6 snatches (29kg)
9-6-3 C2B Pull-ups

1 min (at 7 min) transition to Bicouplet 1…

BICOUPLET 1
16-17 / 35-49 Divisions

FT 21-15-9 reps of:
Snatches (any) (38.5kg/25kg)
C2B Pull-ups

14-15 / 50-54 Divisions
FT 15-12-9 reps of:
Snatches (any) (34kg/20kg)
C2B Pull-ups

55+ Male Divisions
FT 15-12-9 reps of:
Snatches (34kg)
C2B Pull-ups

55+ Female Divisions
FT 15-12-9 reps of:
Snatches (20kg)
Pull-ups

TC = 6 min

Score = Time/TC plus 1 sec/rep missed

Bicouplet 2:

LITE Options:
Int1 – same
Int2 – 6-4-2 B/Mup (B/P), 50/35kg
Int3 – B/Mup (P/G)/Jumping B/Mup, 45/31kg
Beg1 – C2B PU (P/G), 40/25kg
Beg2 – RR (1/0.5m), 30/20kg

Bicouplet 1:

LITE Options:
Int1 – same
Int2/3 – PU, 30/18kg
Beg1 – PU (P/G), 25/15kg
Beg2 – RR (0.5/0m), 20/12kg

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 – Anelet (left), Jemima (right) and Abby (right) playing on the Rings, practicing some skill ring work this week!!!!

#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 WODS

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

DOWN AND BACK CHIPPER
16-17 / 35-49 Divisions

FT:
800-m run
30 HSPUs
30 DB thrusters
30 box jump-overs
30 power cleans
30 box jump-overs
30 DB thrusters
30 HSPUs
800-m run
DBs 13.6/9.1kg, Box 61/51cm, BB 84/56kg

TC-25min

Score = Time/TC plus 1 sec/rep missed

14-15 / 50-54 Divisions
800-m run
30 HSPUs
20 DB thrusters
30 box jump-overs
30 power cleans
30 box jump-overs
20 DB thrusters
30 HSPUs
800-m run
DBs 13.6/9.1kg, Box 51/45.7cm, BB 70/52kg

55+ Divisions
400-m run
20 HSPUs
20 DB thrusters
20 box jump-overs
20 power cleans
20 box jump-overs
20 DB thrusters
20 HSPUs
400-m run
DBs 13.6/9.1kg, Box 51/45.7cm, BB 70/52kg

LITE Options:
Int1 – 14-15/50-54 Div
Int2 – Same but 1/2 Abmat HSPU
Int3 – Same but 2/3 Abmats HSPU
Beg1 – 55+ Div but PPU (61cm/floor), Step-over allowed, 60/40kg
Beg2 – DBs 10/5kg, PPU (Flr/Knees), Box SO 45.7/51cm, BB 45/25kg

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 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 – Congratulations to Intern Coach Thando (bottom right) who completed his CrossFit Level 1 Certification course over the weekend!!

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

SANDBAG TRIPLET (16-17 / 35-54 Divisions)
FT:
90-ft. (27.43m) Handstand Walk
30♀ / 35♂ Airbike Calories
90-ft. (27.43m) Sandbag Carry
♀ 140-lb. (63.5kg) bag ♂ 200-lb. (90kg) bag

90-ft = 27.43m
Class Airbike sub – 500m Run

TC – 5 min

Score = Time/TC plus 1 sec/rep missed

14-15 / 55-59 Divisions
90-ft. (27.43m) Handstand Walk
25♀ / 30♂ Airbike Calories
90-ft. (27.43m) Sandbag Carry
♀ 100-lb. (45kg) bag ♂ 140-lb. (63.5kg) bag

60+ Divisions
90-ft. (27.43m) Sandbag Carry
20♀ / 30♂ Airbike Calories
30-ft. (9.14m) Handstand Walk
♀ 100-lb. (45kg) bag ♂ 140-lb. (63.5kg) bag

LITE Options:
Int1 – 80/55kg
Int2 – 14-15/55-59 Div
Int3 – 60+ Div
Beg1 – 27.43m BW (str), 60/40kg
Beg2 – 27.43m BW (bnt), 40/30kg

then…

2) Pause Front Squat 5×5 (Take 70% of 90% of your 1RM FS)
(Hold in hole for 3 sec)

Score = Load

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

LITE WOD

1) Options:
Int1 – 80/55kg
Int2 – 14-15/55-59 Div
Int3 – 60+ Div
Beg1 – 27.43m BW (str), 60/40kg
Beg2 – 27.43m BW (bnt), 40/30kg

then…

2) Options:
Reduce loading according to technical proficiency!

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 – Caption this..”…..”!! 🙂 Sue on the airbike while Roxy and Cindy inspect catch some air!

#CrossFitGames2019 #FittestOnEarth #Nano9forall #ReebokSouthAfrica #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #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) Practice Muscle-ups / Jumping Muscle-ups

Score = For Quality

Then…

2) Day 4 2019 Reebok CrossFit Games – The Standard

For time:

30 Clean and Jerks (Grace)
30 Muscle-ups
30 Snatches (Isabel)

♀ 95 lb. (43kg)
♂ 135 lb. (61kg)

Time cap: 12 minutes

NB – Any snatch and any clean and any jerk!

CrossFit Algoa LITE Options:
Int1 – 21 M-up, 55/38kg
Int2 – 21 Jump R/MU, 50/35kg
Int3 – 15 Jump R/MU, 45/31kg
Beg1 – 30 PU (P/G), 30 RD (B/P), 30/20kg
Beg2 – 30 RR (1/0.5m), 30 S/PD (str), 20/12kg

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 whole bunch of Fitness going on this past Saturday during the “Split Triplet”, a tough 2019 Reebok CrossFit Games event!

#CrossFitGames2019 #FittestOnEarth #Nano9forall #ReebokSouthAfrica #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #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) Practice Freestanding Handstands at a Wall or if skilled enough, practice them Freestanding.

Score = For Quality

Then…

2) Day 4 2019 Reebok CrossFit Games – Ringer 1 & Ringer 2 (https://games.crossfit.com/workouts/games/2019)

a) Ringer 1
30-20-10 reps for time of:

Air bike (calories)
Toes-to-rings

Time cap: 7♀ / 6♂ minutes

1 min rest/transition …

b) Ringer 2
15-10-5 reps for time of:

Burpees with ring touch (15.24 cm)
Overhead squats

♀ 95 lb. (43kg)
♂ 135 lb. (61kg)

Time cap: 5 minutes

Ringer 1 and Ringer 2 are separately scored events. Ringer 2 will begin 1 minute after the time cap for Ringer 1.

CrossFit Algoa LITE Options:
Ringer 1
Sub AB with Runs of – 400m-300m-200m
Int1 – Same
Int2 – 25-15-10 T2R
Int3 – 20-12-6 T2R
Beg1 – HLR (Rings)
Beg2 – HKR (Rings)

Ringer 2
All perform target burpees except Beg2/3
Int1 – 55/38kg
Int2 – 50/35kg
Int3 – 45/31kg
Beg1 – 30/20kg
Beg2 – Burpee, 20/12kg
Bps Std – anyway down, anyway up but 2 foot take-off and 2 hand touch on Ring (target)

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 still cleaning moderately heavy loads at 37 weeks pregnant! Truly an inspiration for not only pregnant ladies, but for both men and women alike!!!!!!!

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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

Day 3 2019 Reebok CrossFit Games – Split Triplet

5 rounds for time of:

1 pegboard ascent (2.4m ascent)
100 double-unders
10 single-arm dumbbell hang split snatches
10 single-arm dumbbell hang clean and split jerks

♀ 55-lb. (25kg) dumbbell
♂ 80-lb. (36kg) dumbbell

Athletes must alternate arms on each rep of the hang snatch.

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

Notes

• Both pegs must make it to the top row.
• Both pegs must come below red line before dropping.
• Must use opposite arm from lead leg on split movements.

CrossFit Algoa LITE Options:
Int1 – Half PB (1.2m asc.), 90 DU, 30/20kg
Int2 – 6 PB PU, 80 DU, 25/15kg
Int3 – 70 DU, 22.5/12kg
Beg1 – 6 long grip PU (G/P), 100 SU, 15/10kg
Beg2 – 6 RR (1/0.5m), 70 SU, 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