Featured Image – Preliminary data from CrossFit BTWB on Open Workout 19.5 (Image courtesy of CrossFit, Inc.).

#InTheOpen #19Point5 #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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) Take 12 minutes to find a Max Load on a 1 Arm Overhead Walking Lunge for 6 steps (3 steps each leg)

Rules:
Nb – Max load only counts when the same load is used on both the left and right sides each for 6 steps.
Nb – Rest as needed between left and right sides.
Nb – A DB or KB can be used

Score = Max Load

then…

2) Complete the following using either a DB or a KB (24kgx1/15kgx1):

Complete 3 Rnds of the following FT:
20 1 Arm – OH Walking Lunge (30.48m – counts for 20 reps i.e. 1.524m = 1 rep)
20 DB/KB Step-ups (61cm/51cm)
20 DB/KB Snatches (alternating)
20 DB/KB Hang Squat Cleans (10 w 1 arm, 10 w other arm)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

NB for the Walking Lunge – walk 4 x 7.62m shuttles
NB – use a loading that you can keep moving with!
NB – KB Snatches from the floor

EXTRAS

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

LITE WOD

1) Same as Rx

Score = Max Load

then…

2) Options:
Int1/2 – same
Int3 – 20kg/12kg
Beg1 – 15kg/10kg ; 41cm Step-up
Beg2 – 10kg/5kg ; 41cm Step-up

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).

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 – Thando at last years Endurade East Cape Champs! REGISTRATION IS LIVE …. CrossFit Algoa will be hosting the 5th Endurade East Cape Champs (@eastcapechamps). The EECC’s will take place on 7, 8, 9 June 2019. Registration at: http://eastcapechamps.co.za/registration/. For more info visit: http://eastcapechamps.co.za/

#Endurade #EastCapeChamps #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #FitnessNetwork #ForceUSA #FreeForm #Reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #luke1v37 #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) Front Squat 2 – E2ndMon2ndM for 12 min (count sets >80% 1RM)

Score = Max Load

then…

2) Complete 4 Rnds of the following FT:
25 T2B
20 OHS (61kg/43kg or 60% 1RM)
14 m Regional Ramp (HS Walk 1.67m, Ramp stairs 1st 3.33m, HS Walk 1.67m AND RETURN with ramp 1st
*RX – 1 length must be unbroken…scaling start where broke

TC = 18 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) Same as Rx
Beg2/3 – increase to 5 reps and focus on great form

then…

2) Options:

Int1 – Same
Int2 – Same but Regional Ramp x1 (7m – 1,67m, up ramp, down stairs, 1.67m)
Int3 – 20 T2B / 55kg/40kg / HS Walk 14 m
Beg1 – Hanging Leg Raises / 40kg/25kg / Bear Walk – straight limbs 21 m
Beg1 – Hanging Knee Raises / 25kg/15kg / Bear Walk – bent limbs 21 m

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).

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 – REGISTRATION IS LIVE …. CrossFit Algoa will be hosting the 5th Endurade East Cape Champs (@eastcapechamps). The EECC’s will take place on 7, 8, 9 June 2019. Registration at: http://eastcapechamps.co.za/registration/. For more info visit: http://eastcapechamps.co.za/

#Endurade #EastCapeChamps #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #FitnessNetwork #ForceUSA #FreeForm #Reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #luke1v37 #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) Workout 3 of the Age-Group Online Qualifyer (AGOQ) of the Reebok CrossFit Games 2018 (https://games.crossfit.com/workouts/onlinequalifiers/2018/3)

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. (15.24m) handstand walk – 10 reps (1.524m = 1 rep)
100 double-unders
50-cal. row Or Sub 50 SDHP (20kg/12kg)
100 double-unders
50-ft. (15.24m) handstand walk – 10 reps (1.524m = 1 rep)
100 double-unders

Men throw 20-lb. (9.1kg) ball to 10-ft. target; HSW (2x 7.62m)
Women throw 14-lb. (6.3kg) ball to 9-ft. target; HSW (2x 7.62m)

NB – 520 Reps/Rnd

Score = Total Reps

then…

3) Accumulate 3 minutes of L-sitting FT

TC = 9 min

Score = Time/TC plus 1 sec/sec missed

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

LITE WOD

1) Workout 3 of the Age-Group Online Qualifyer (AGOQ) of the Reebok CrossFit Games 2018 (https://games.crossfit.com/workouts/onlinequalifiers/2018/3)

Options:

Int1/2/3 – Same as RX but Int3 can do 10m HS Walk or 3 Wall Walks and 70 DU each time
Beg1 – (6.3kg/4.5kg) ; Single-Unders ; Bear Walk – straight limbs (2x 7.62m); Sub 50 SDHP (16kg/10kg)
Beg2 – (4.5kg/3kg) ; Single-Unders ; Bear Walk – bent limbs (2x 7.62m); Sub 50 SDHP (12kg/8kg)

then…

3) Options:
Int1 – Same as Rx
Int2/3 – Weak L-sit (knees bent 30-45 degrees)
Beg1 – L-sitting
Beg2 – L-sitting 1 foot down (5 sec, alternating)
Beg3 – Front Bridging

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).

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 – Sino carefully capturing Coach Dave looking really tired:) … A big thank you goes out to @Nutritechfit for capturing our Open footage for 19.1 and 19.5! Always a pleasure working with our Supplement Sponsor of Choice since June 2013!!

#InTheOpen #Nutritechfit #Endurade #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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 Load and Reps:
Minutes 1-4:
Odd Min – 5 Power Snatch for Max Load
Even Min – AMRAP T2B

Minutes 5-8:
Odd Min – 3 Power Snatch for Max Load
Even Min – AMRAP T2B

Minutes 9-12:
Odd Min – 1 Power Snatch for Max Load
Even Min – AMRAP T2B

Score = Sum of Heaviest load for 5’s/3’s/1’s and Total T2B

then…

2) Complete 30-20-10 of the following FT:
Power Snatch (45kg/30kg)
Strict HSPU

TC = 14 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 as Rx
Beg1 – Max Load / Hanging Leg Raises
Beg2 – Max Load / Hanging Knee Raises
Beg3 – Max Load / Sit-ups

then…

2) Options:

Int1/2 – Same
Int3 – Same Load ; HSPU Riser – 2 Abmats/ 3 Abmats
Beg1 – 30kg/20kg ; Piked Push-ups (61cm/floor)
Beg2 – 20kg/12kg ; Piked Push-ups (floor/kneeling)

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).

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 – Friday Night Lights at CrossFit Algoa – some of the support awaiting Coach Dave’s testing on 19.5… A big congratulations to all our Members who participated in the Open and a big thank you to everyone who supported, whether cheering on fellow members or judging!! It has been a fun-filled 5 weeks!!  A big thank you also goes out to the Coaches and Intern Coaches who put extra time in to get everyone judged!! Image courtesy of Ange!

#InTheOpen #19Point5 #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2019/19.5

Reebok CrossFit Games – Open Workout 19.5

WORKOUT 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

VARIATIONS

Rx’d:(Ages 16-54)
Men use 95 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups

Teenagers 14-15:
Boys use 65 lb.
Girls use 45 lb.

Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups
Girls use 35 lb. and perform jumping pull-ups

Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups
Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are
43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.)

OR if you have completed Open Workout 19.5…complete the following:

a) AMRAP the following for 20 min:
20 Wall Balls (10kg/6.3kg)
200 m Run

10 m = 1 Rep

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

Int1/2/3 – Same
Beg1 – (6.3kg/4.5kg) / Run 200 m
Beg2 – (4.5kg/3kg) / Run 200 m

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).

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 –  REGISTRATION IS LIVE …. CrossFit Algoa will be hosting the 5th Endurade East Cape Champs (@eastcapechamps). The EECC’s will take place on 7, 8, 9 June 2019. Registration at: http://eastcapechamps.co.za/registration/. For more info visit: http://eastcapechamps.co.za/

#Endurade #EastCapeChamps #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #FitnessNetwork #ForceUSA #FreeForm #Reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #luke1v37 #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

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2019/19.5

Reebok CrossFit Games – Open Workout 19.5

WORKOUT 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

VARIATIONS

Rx’d:(Ages 16-54)
Men use 95 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups

Teenagers 14-15:
Boys use 65 lb.
Girls use 45 lb.

Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups
Girls use 35 lb. and perform jumping pull-ups

Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups
Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are
43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.)

OR if you have completed Open Workout 19.5…complete the following:

a) AMRAP the following for 20 min:
20 Wall Balls (10kg/6.3kg)
200 m Run

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

Int1/2/3 – Same
Beg1 – (6.3kg/4.5kg) / Run 200 m
Beg2 – (4.5kg/3kg) / Run 200 m

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).

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 – View the Open Workout 19.4 workout analysis at: https://games.crossfit.com/article/194-workout-analysis/open In the image…”Breaking the distribution of finish scores down by section gives us more insight into where the bulk of the athletes were time-capped” (Comment and Image courtesy of CrossFit, Inc.)

#InTheOpen #19Point5 #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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

REMINDER – Friday Night Lights from 16:30 – 18:00 tonight! Testing on Open Workout 19.5! Bring family, friends, pets and refreshments! The best coffee in the world, Urban Espress coffee, will be on sale!!

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2019/19.5

Reebok CrossFit Games – Open Workout 19.5

WORKOUT 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

VARIATIONS

Rx’d:(Ages 16-54)
Men use 95 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups

Teenagers 14-15:
Boys use 65 lb.
Girls use 45 lb.

Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups
Girls use 35 lb. and perform jumping pull-ups

Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups
Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are
43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.)

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).

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 – Who is going to top Don’s digging deep WOD face on 19.5!! Here is Don at CrossFit Kaiyay (Photo credit – Kilo’s and Pounds  Photography).

#InTheOpen #19Point5 #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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) Cluster 2 – EMOM 10 (count sets >70% 1RM)
Open Athletes – 1 Cluster E2ndMon2ndM (5 sets) (60% 1RM)

Score = Max Load

NB – drop btwn reps

then…

2) In pairs, AMRAP the following for 15 min: (Open athletes – AMRAP 5 min):
6 Clusters – 1 for 1 (50kg/35kg)
9 Synchro T2B
12 Synchro DB Box Step Ups (22.5kgx1/15kgx1 at 61cm/51cm)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) Cluster 2 – EMOM 10 (count sets >70% 1RM)
Open Athletes – 1 Cluster E2ndMon2ndM (5 sets) (60% 1RM)
NB Beg1/2/3 – Power Clean, Thruster allowed

Score = Max Load

NB – drop btwn reps

then…

2) In pairs, AMRAP the following for 15 min: (Open athletes – AMRAP 5 min):
6 Clusters – 1 for 1 (50kg/35kg)
9 Synchro T2B
12 Synchro DB Box Step Ups (22.5kgx1/15kgx1 at 61cm/51cm)

Score = Total Reps

Int1/2/3:
Same

Beg1:
(35kg/25kg); Synchro Hanging Leg Raises ; Synchro DB Step Ups (15kgx1/10kgx1 at 61cm/51cm)

Beg2:
(25kg/15kg); Synchro Hanging Knee Raises ; Synchro DB Step Ups (10kgx1/5kgx1 at 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).

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 – Aidan on Open Workout 19.4!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX WOD

1) Complete 4 RFT of:
7 TNG Power Clean (80kg/56kg)
14 Box Jump Overs (76cm/61cm)
21 m Handstand Walk

TC = 15 min

Score = Time/TC plus 1 sec/Rep missed

then…

2) Complete 10 Rnds of the following FT:
10 x 7.54 m Shuttle Run
50 DU

TC = 12 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 – Same as Rx
Int2 – 15 m HS walk
Int3 – (70kg/49kg) / 7 Wall Walks
Beg1 – (55kg/38kg) / BJO (61cm/51cm) / 30 m Bear Walk (straight arms)
Beg2 – (35kg/20kg) / Box Step Over (41cm) / 30 m Bear Walk (bent arms)

then…

2) Options:

Int1 – Same
Int2 – 40 DU
Int3 – 30 DU
Beg1 – 50 SU
Beg2 – 30 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).

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

Cool-down/Trigger Ball/Foam Roll/Stretch