Featured Image – Yogan on our simulated “Ruck Run” from this years 2019 Reebok CrossFitGames! We had to improvise a little equipment wise… here Yogan is using the #ForceUSA tactical weight vest and an additional back-pack with some loaded weights in his case! Good work to all who completed this tough WOD on Wednesday!!

#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 WOD

This event is to be completed in class as an E3rdMon3rdM – 1 Clean every 3 min (I.e. 30 min)

Day 3 2019 Reebok CrossFit Games – Clean (https://games.crossfit.com/workouts/games/2019)

For load: 1-rep clean (any)

*Tiebreak with 5 reps for time (see next wod)

♀ 215-220-225-230-235-240-245-250-255-260 lb. with 5x 195 lb. tiebreak
Load in kg: 97-102-104-106-108-111-113-115-118kg
♂ 315-325-335-345-355-365-370-375-380-385 with 5x 295 lb. tiebreak
Load in kg: 143-147-152-156-161-165-168-172-175kg

Athletes will lift in order of their placing (10th-1st), with the weight increasing each round. Each round, those who fail the lift will race through 5 reps at the tiebreak bar.

CrossFit Algoa LITE Options:
E3rdMon3rdM lift at the following % of your 1 RM clean/power clean (whichever is higher)
75% / 78.5% / 80% / 82.5% / 85% / 88.5% / 90% / 92.5% / 95% / 97.5-105% 1 RM

then…

Following this all CFA athletes will complete the Tie-breaker for time!

Complete the following FT:

5 Cleans (any) (133kg/88.4kg)

Score = For Time

Each round, those who fail – race through 5 reps (tiebreak bar).

CrossFit Algoa LITE :

End with Tie-break 5 reps on 65% 1 RM (see next WOD)

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 – Thank you for visiting us Sebastian – All the way from CrossFit Overtime in Germany! From left in picture… Tara, James, Sebastian, Coach Dave, Coach Cindy and Coach Anje.

#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 WOD

(NB – for testing run through 3 x’s after a great warmup and compare your scores!)

Day 3 2019 Reebok CrossFit Games – Sprint

For time:
Sprint Distance: 67.00 metres

Sprint Distance: 53.80 metres

Sprint Zig Zag Distance: 13.40 metres

Score = Time

Sprint through the course 67m sprint, run Zig-Zag over last 13.4m (enter gates, cut right arround beacon in diagonal 5 m away, return in diagonal 5 m away, cut back 5 m in diagonal and exit gates ; See 1:06:58 on https://youtu.be/Lmsivxy7SuM to simulate

Notes:

Athletes will race in heats of 5 for a 3-round bracketed tournament.

The first round will have 4 heats, the second round will have 2 heats, and five athletes will advance to the final round.

Places 1-5 will be awarded to the athletes in the final round, based on their finishing order. Places 6-10 will be awarded to the athletes from the second round, based on their times. Places 11-20 will be awarded to the remaining athletes based on the time it takes them to complete the course in the first round.

CUT TO 10 ATHLETES

CFA LITE Options:
Same for all options

Then…

Day 2 2019 Reebok CrossFit Games – Mary

Complete as many rounds as possible in 20 minutes of:

5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups

Time cap: 20 minutes

CUT TO 20 ATHLETES

Notes

• Athletes advance to the second set of equipment for round 16 on.

CFA LITE Options:
Int1 – same
Int2 – HSPU (1/2 AbM)
Int3 – HSPU (2/3 AbM), S/L squat (G) or bench below parr.; 10 PU
Beg1 – PPU (61/Flr), Pistol bench (near parr., 15 PU (G/P)
Beg2 – PPU (Flr/Kns), Lunges, RR (1/0.5m)

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 @arendelise (far right), and @stefanvandenbroek (on the left of Coach Dave) for visiting us from CrossFit Amsterdam! Enjoy your travels in South Africa!!

#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

NB – for class, bring your own ruck bag to load or carry plates/bumper that closely approximate the loads for the given Rnds

Day 2 2019 Reebok CrossFit Games – Ruck

For time:
6,000-m ruck run

♀ 20-30-40-50 lb., increasing each lap
♂ 20-30-40-50 lb., increasing each lap
Loading in kg – 9.07 / 13.6 / 18.14 / 22.6kg

Athletes will run 4 laps of 1,500-m course, adding weight each lap.

Time cap: 40 minutes

CUT TO 40 ATHLETES

Notes

• Men and women use the same weights for this event.

CFA LITE Options:
Int1/2 – same
Int3 – use Ladies Values from TEAM CFG19
♀ begin with 15 lb.
♂ begin with 20 lb.

Teams will run 4 laps around a 1,500-m course, each lap adding two 7-lb. bags and two 10-lb. bags, distributed how they choose. Team members must all hold on to their 10-ft. length of rope for the entire run

Beg1 and 14-15 / 55+ Divisions of CFG19:
For time:
4,500-m ruck run
♀♂ 0-20-30 lb., increasing each lap

Beg2 – 3000m 0-2.5/5kg (increase for lap 2)

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 – Farewell to Prabshan (in shot with Dave) and Suprabha who move to Texas, USA! God Bless your family on your new venture!!!!

#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 and LITE WOD’S

Day 1 2019 Reebok CrossFit Games – Second Cut

For time:

800-m row
66 kettlebell shoulder-to-overheads
132-ft. handstand walk (40.53m)

♀ two 12-kg KBs
♂ two 16-kg KBs

Time cap: 10 minutes

Score = Time/TC plus 1 sec/rep missed

CUT TO 50 ATHLETES
Notes

• Judges will raise their hands when athletes have 100 meters remaining on the row.

• Kettlebells must be brought below the chin each rep.

• Athletes advance after every set of 22 reps.

• Handstand walk must be completed in 44-ft. (13.4m) sections.

• Athletes must restart from the last section completed if they come down at any time.

• Final heat will contain the fewest athletes.

• Athletes will be assigned to a lane and may use any bar or rope within their lane.

• Rounds 1-3 use the first set of barbells. Round 4 will use barbells set closer to the finish line.

CFA LITE Options:
Int1 – 80 SDHP (20/12kg), HSW 30m
Int2 – same, HSW 20m
Int3 – same, HSW 15m/5WW
Beg1 – SDHP 80 (16/10kg), 12/7.5kg, BW (str)
Beg2 – SDHP 80 (12/8kg), 10/5kg, BW (bnt)

Then…

DAY 2 2019 Reebok CrossFit Games – Sprint Couplet

For time:

172-ft. (52.8m) sled push
15♀ / 18♂ bar muscle-ups
172-ft. 52.8m) sled push

Time cap: 6 minutes

CUT TO 30 ATHLETES

Sled weight – sled plus 10kg Men(40kg), sled only Women (30kg)

CFA LITE Options:
Int1 – 14 B/MU
Int2 – 10 B/Mup
Int3 – 10 B/Mup (B/P) or Jump B/MU
Beg1 – Empty Sled/Small Tyre plus 15kg / 18 PU (P/G)
Beg2 – Small Tyre plus 15kg/10kg 18 RR (1/0.5m)

Cool-down/Trigger Ball/Foam Roll/Stretch

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 big Farewell to Andrew, Janet (right with Hannah and Ella), Travis (left with Caleb), Charli (far right) and Jodi who moved to New Zealand this weekend!! God Bless your family on your new adventure!!

#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

We start testing the 2019 Reebok CrossFit Games Workouts today!! (https://games.crossfit.com/workouts/games/2019)

Day 1 2019 Reebok CrossFit Games – First Cut

4 rounds for time of:

400-m run
3 legless rope climbs (4.5m)
7 squat snatches

♀ 130 lb. (59kg)
♂ 185 lb. (84kg)

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

CUT TO 75 ATHLETES
NOTES

• Top 75 athletes receive points. 76+ earn 0 points but will be ranked.

CFA LITE Options:
Int1 – 3x 2.25m legless no jump RC, 75/52kg
Int2 – 2x LL NJ RC, 70/49kg
Int3 – 12 Rope PU (no legs), 65/45kg
Beg1 – 12 R/Pulls (str legs), 50/35kg
Beg2 – 12 R/Pulls (bnt legs), 35/20kg

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 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 – Second Fittest Man on earth, Noah Ohlson (shirtless), and Fittest Man on Earth, Matt Fraser, on Peg Board ascents at the 2019 Reebok CrossFit Games! Image courtesy of @morningchalkup (Insta)

#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 & LITE WOD

1) Burden Run (Bumper 20kg/10kg) to 3rd Avenue Dip’s Bridge and back (2.6km)

Score = Time

then…

2) In Teams of 3 AMRAP the following for 16 min with all athletes working at the same time:
Athlete 1 AMRAP – 7.5m Sled Push (low bar) (30kg plus 60/40kg), 7.5m Seated Sled Pull Rope (30kg plus 60/40kg)
Athlete 2 AMRAP – T2B
Athlete 3 Completes – 100m (2x50m) Farmers Walk (45kgx2/32kgx2)

NB – Athlete 3 calls the rotation once he/she has finished the 100m FW. A1 goes to 2, 2 to 3 and repeat!
NB – AFL Athletes – if alone, time to complete station 3, AMRAP station 1 and 2 each for this length of time!

Score = Total Reps of the Athlete (individual reps)
Farmers Walk 10m = 1 Rep (use DB/KB/FW bars)
Sled 1 length of 7.5m = 1 rep

LITE Options:
Int1 – Sled plus 55/37kg; 40kgx2/25kgx2
Int2 – Sled plus 50/33kg; 35kgx2/20kgx2
Int3 – Sled plus 45/30kg; 35kgx2/20kgx2
Beg1 – Sled plus 40/25kg; HLR, 30kgx2/16kgx2
Beg2 – Sled plus 30/20kg; HKR, 20kgx2/12kgx2

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 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 – The 2019 Reebok CrossFit Games winners are, from left, Matt Fraser (1st – USA), Noah Ohlson (2nd – USA), and Björgvin Karl Guðmundsson (3rd – Iceland)… CONGRATULATIONS!!!!!

#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 WOD

1) EMOM complete the following for Max Loading:
Min 1 – 3 Strict Rev Grip Pull-ups (weighted)
Min 2 – 3 Strict Ring Dips (weighted)

Score = Sum of Heaviest load on each movement
(Scaling Beg1/2/3- put in 1 as the score and note what you did!)

then…

2) Complete 5 Rnds of the following FT:
25 m HS Walk
12 Burpee Box Jump Overs (76cm/61cm)

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:
Int1/2/3 – same
Beg1 – RG PU and RD (use weakest bands possible)
Beg2 – RR (walk feet far forward as possible); Seated P/Dips (weight on lap)

then…

2) Options:
Int1 – 20m HSW
Int2 – 17m HSW
Int3 – 15m HSW / 5 WW
Beg1 – 25m BW (Str) ; B/BJO (51/41cm)
Beg2 – 25m BW (Bnt) ; B/SO (51/41cm)

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 – Spirit of the CrossFit Games Award 2019 went to Sam Briggs!

#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 WOD

1) EMOM complete the following for Max Loading:
Min 1 – 3 Strict Rev Grip Pull-ups (weighted)
Min 2 – 3 Strict Ring Dips (weighted)

Score = Sum of Heaviest load on each movement
(Scaling scoring for Beg1/2/3- put in 1 as the score and note what you did!)

then…

2) Complete 5 Rnds of the following FT:
25 m HS Walk
12 Burpee Box Jump Overs (76cm/61cm)

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:
Int1/2/3 – same
Beg1 – RG PU and RD (use weakest bands possible)
Beg2 – RR (walk feet far forward as possible); Seated P/Dips (weight on lap)

then…

2) Options:
Int1 – 20m HSW
Int2 – 17m HSW
Int3 – 15m HSW / 5 WW
Beg1 – 25m BW (Str) ; B/BJO (51/41cm)
Beg2 – 25m BW (Bnt) ; B/SO (51/41cm)

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 place 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 – Women’s Podium at the 2019 Reebok CrossFit Games… From left Christen Holte (2nd – Norway), Tia-Claire Toomey (1st – Australia), and Jamie Green (3rd – New Zealand) – CONGRATULATIONS!!!!!!

#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 WOD

1) Back Squat 10-9-8-7-6-5-4-3-2-1 FT, at the following loading for each Rnd (45%-50%-55%-60%-65%-70%-75%-80%-85%-90%)
Rest as needed within sets!

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

For this workout, if you hit the Workout at the correct %’s of your 1RM, then that is RX’ED for today!

then…

2) Complete the following FT:
50 Strict Press (45kg/30kg)
800 m Run

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:
Use the percentages given. Reduce loading as needed to maintain great form. New members or those who have not squatted much reduce each loading by 10-15%/Rnd.

then…

2) Options:
Int1 – 40/27kg
Int2 – 35/24kg
Int3 – 30/21kg
Beg1 – 25/17kg
Beg2 – 20/14kg

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 the 2019 Fittest Team at the 2019 Reebok CrossFit Games… Rich Froning’s CrossFit Mayhem Freedom… from left Dre Strohm, Tasia Percevecz, Chyno Cho, and Rich Froning!

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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’ED WOD

1) Practice Kipping C2B Pull-ups / Pull-ups

Score = For Quality

then…

2) AMRAP the following Chipper for 24 min:
100 DU
15 C2B Pull-ups
15 Power Clean and STOH (50kg/32kg)
15 T2B
15 Lateral Facing Burpees
30 sec L-sit
30 sec HS Hold (at wall)

Score = Total Reps
220 Reps/Rnd (1 sec = 1 Rep)

EXTRAS

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

LITE WOD

1) Options:
Stop at appropriate kipping level for skill level

then…

2) Options:
Int1 – 80 DU (200 R/Rnd)
Int2 – 70 DU, PU (190 R/Rnd), Weak L-sit
Int3 – 60 DU, PU (180 R/Rnd), 1 Leg L-sit
Beg1 – SU, PU (P/G), (30/20kg), HLR, LF Bps (S/O), Tuck-S, P/Hold (61/51cm)
Beg2 – 70 SU, RR (1/0.5m), (30/20kg), HLR, LF Bps (S/O), Tuck-S, P/Hold (Flr)

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