Featured Image – Coach Dave getting in some holiday training while camping in Kenton on Sea! #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

1) Rope Climbing (4.5m) – with a partner AMRAP 10 min
Nb – Go 1 for 1

Score = Individual Reps

Int1 (same); Beg1 (Rope Pull-ups, leg assisted); Beg3 (Rope Pulls – lying to standing)

then…

2) AMRAP the following for 12 minutes:
5 Burpee BJO (76cm/61cm)
9 Deadlift
6 Power Clean
3 Power Snatch
6 OHS
9 Front Squat
5 Burpee Bar-M-up

RX WOD BB = (61kg/43kg)

Score = Total Reps
Compare to 21 Jan 2017

Intermediate Option (Int1)
Same as Rx, but Int2 can complete Burpee Jumping Bar-M-up

Beginner Option (Beg1)

AMRAP the following for 12 minutes:
5 BB Facing Burpee
9 Deadlift
6 Power Clean
3 Power Snatch
6 OHS
9 Front Squat
5 Burpees, 5 Pull-ups (Purple/Green)

BB = (35kg/20kg)

Beginner Option (Beg3)

AMRAP the following for 12 minutes:
5 Burpees
9 Deadlift
6 Power Clean
3 Power Snatch
6 OHS
9 Front Squat
5 Burpees, 5 Ring Rows

BB = (20kg/12kg)

Score = Total Reps
Compare to 21 Jan 2017

EXTRAS WOD

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

HOLIDAY WOD

AMRAP the following for 12 min:
3 Burpees
7 Push-ups
3 Burpees
14 Air-squats
3 Burpees
7 Pistols

Score = Total Reps
Int1 – Same; Int2 – Bench pistols; Beg1 – Lunges; Beg3 – kneeling PU and Step-ups (40cm) for lunges

Score = Total Reps

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 – Belinda playing with her Christmas present during the Holidays! #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) Toes to Bar RM – E2ndMo2ndM for 10 min

Score = Total Reps

then…

2) AMRAP the following for 15 minutes:
200 m B/Plate Run (15kg/10kg)
5 B/Plate to OH Burpees (15kg/10kg)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Intermediate Option (Int1)
Toes to Bar RM – E2ndMo2ndM for 10 min

Score = Total Reps

Beginner Option (Beg1)
Hanging Leg Raises – E2ndMo2ndM for 10 min

Score = Total Reps

Beginner Option (Beg3)
Hanging Knee Raises- E2ndMo2ndM for 10 min

Score = Total Reps

then…

2) Intermediate Option (Int1)

AMRAP the following for 15 minutes:
200 m B/Plate Run (15kg/10kg)
5 B/Plate to OH Burpees (15kg/10kg)

Score = Total Reps

Beginner Option (Beg1)

AMRAP the following for 15 minutes:
200 m B/Plate Run (10kg/5kg)
5 B/Plate to OH Burpees (10kg/5kg)

Score = Total Reps

Beginner Option (Beg3)

AMRAP the following for 15 minutes:
200 m B/Plate Run (5kg/2.5kg)
5 B/Plate to OH Burpees (5kg/2.5kg)

Score = Total Reps

HOLIDAY WOD
Same as WOD 2 above but use a rock/weighted backpack to run and do burpees with!

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 – Tabby “Schmolav” has started her Goal Setting for 2019…HAVE YOU? See our email communication sent yesterday if you have not thought about setting some goals for 2019! Remember you need a plan to end up going where you want to go, as well as to enjoy the ride while you at it!!!!! (Photo Cred Coach Anje)

#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) Snatch 2 – EMOM for 10 min (count sets >70% 1RM)

Score = Load

then…

2) CrossFit HQ WOD (181230 / 171230)

Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders

Men: 155 lb. (70kg)
Women: 105 lb. (47kg)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) Snatch 2 – EMOM for 10 min (count sets >70% 1RM)

Score = Load

then…

2) CrossFit HQ WOD (181230 / 171230)

Scaling
Select a middling but manageable load for the barbell, knowing that the snatch will be the limiting factor for almost all athletes. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able to. Modify the rope work so you can get back to the barbell in about a minute or less.

Intermediate Option (Int1)
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders

Men: 125 lb. (56kg)
Women: 85 lb. (38kg)

Beginner Option (Beg1)
Complete as many rounds as possible in 12 minutes of:
1 squat snatch (Power Snatch, OHS)
3 clean and jerks
30 single-unders

Men: 95 lb. (43kg)
Women: 65 lb. (29kg)

CFA’s Beginner Option (Beg3)
Complete as many rounds as possible in 12 minutes of:
1 squat snatch (Power Snatch, OHS)
3 clean and jerks
30 single-unders

Men: 20kg
Women: 12kg

HOLIDAY WOD

Complete 5 Rnds of the following FT:
50 DU
20 Sit-ups

Score = Time
Int1 – 40 DU; Beg1 – 50 SU; Beg3 – 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

Featured Image – Thank you @bru_c_melo and @bru_oliveir4 for visiting us!! Great selfie skills by Jay!#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) Thruster 3 – EMOM for 10 min (count sets >65% 1 RM, climb to a max day)

Score = Load

then…

2) Complete 3 Rnds of the following FT:
15 Bar Muscle-ups
30 Thrusters (43kg/30kg)
200 m Run
Rest 3 min

TC = 24 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) Thruster 3 – EMOM for 10 min (count sets >65% 1 RM, climb to a max day)

Score = Load

then…

2) Scaling…

Intermediate (Int1)

Complete 3 Rnds of the following FT:
10 Bar Muscle-ups
25 Thrusters (43kg/30kg)
200 m Run
Rest 3 min

TC = 24 min

Score = Time/TC plus 1 sec/Rep missed

Beginner (Beg1)

Complete 3 Rnds of the following FT:
10 Pull-ups (Purple/Green)
10 Ring Dips (Black/Purple)
25 Thrusters (30kg/20kg)
200 m Run
Rest 3 min

TC = 24 min

Score = Time/TC plus 1 sec/Rep missed

Beginner (Beg1)

Complete 3 Rnds of the following FT:
10 Ring Rows
10 Push-ups (floor/kneeling)
25 Thrusters (20kg/12kg)
200 m Run
Rest 3 min

TC = 24 min

Score = Time/TC plus 1 sec/Rep missed

HOLIDAY WOD

1) Complete 3 Rnds of the following FT:
30 Jumping Towel Pull-ups (if you do not have a bar/branch/rafters to do pull-ups on)
30 Thrusters (Using a backpack loaded 20-25kg/10-15kg OT do Jumping Squats)
200 m Run
Rest 3 min

TC = 24 min

Score = Time/TC plus 1 sec/Rep missed

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 – Happy New Year! From all of us at CrossFit Algoa, we wish you a year filled with Blessings!!

At the start of each year I refer our Box and AFL members to an article on Goal Setting and Positive Self-talk (https://crossfitalgoa.com/2018/01/01/setting-goals-for-2018/). It elaborates on the following! If you could wave a “magic wand”, what would you do to improve yourself as a human being? Obviously achieving these goals requires a lot more conscious effort, dedication and perseverance than merely waving a “magic wand”! Now how would you go about achieving this? Is the fun in the achievement of these goals, or rather in the journey that leads you to achieving, or moving closer towards achieving, these goals? Or both?…

As per usual each year I suggest completing our goal setting drills! Please see our Email Communication on this!

#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 & LITE WOD’S

1) Happy New Year!! See our featured Image writing above!

Get in some fun filled activity with family and friends! If you are keen to WOD then see below…

RX/Intermediate/Beginner1 Optons:

CrossFit HQ WOD (181224 / 171225)

4 rounds for time of:
Run 400 meters
50 squats

Score = For Time

Scaling
You should be moving almost continuously in this workout. Reduce the run distance so you can go right into the squats, and reduce the number of squats so you can start running right after the last rep is complete.

Beginner Option (Beg3)
3 rounds for time of:
Jog 400 meters
30 squats

Score = For Time

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 – A big highlight for CrossFit Algoa in 2018 was Coach Eva and Coach Dave both competing at the 2018 Reebok CrossFit in Madison Wisconsin, USA… Dave ended up placing 2nd in the world for Men 40-45 years, while Eva placed an amazing 1st in the world for Women 50-54 years! A massive thank you again goes out to all those who contributed to making this trip a reality for Dave and Eva!! In featured image, Dave and Eva with the rest of the African contingent before the opening ceremony! HAVE A GREAT OLD YEARS EVE EVERYONE!!

#CrossFitGames #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit  #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) EMOM 10 complete the following:
Odd min – 2 Clean (squat) (count sets >70% 1RM, go for max)
Even min – 5 Pull-up’s for max load

Score = Load (clean loading plus loading on pull-up’s above body weight)
Compare to 9 Jan 2017

then…

2) AMRAP the following for 16 min:
50 DU
12 HSPU’s
9 Burpee Broad Jump (1,24 m BB Stopper to stopper)

Score = Total Reps
(Compare to 9 Jan 2017 – double the time)

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

LITE WOD

1) EMOM 10 complete the following:
Odd min – 2 Power Clean & Front Squat (count sets >70% 1RM, go for max)
Even min – 5 Pull-up’s (for least assistance)

Score = Clean Load (and note weakest band used on pull-up’s)
Int1 – do RX
Beg3 – Ring Rows – walking feet as far forward as possible (note position of heels in cm in front of the rings)
Compare to 9 Jan 2017

then…

2)
Intermediate Option (Int1):
AMRAP the following for 16 min:
30 Double Unders
12 HSPU (floor/1 abmat riser)
8 Burpee Broad Jump (1,24 m BB Stopper to stopper)

Score = Total Reps

Beginner Option (Beg1):
AMRAP the following for 16 min:
50 Single Unders
12 Piked Push-up (61cm/floor)
8 Burpee Broad Jump (over 5 kg plate)

Score = Total Reps

Beginner Option (Beg2):
AMRAP the following for 16 min:
30 Single Unders
12 Piked Push-ups (Floor/Kneeling)
8 Burpee Broad Jump (onto and over 5 kg plate)

Score = Total Reps
(Compare to 9 Jan 2017 – double the time)

HOLIDAY WOD

See WOD 2 above!

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 – Coach Anje getting in some running work while on holiday in Gonubie!

#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 & LITE WODS

1) Complete 5 Rnds of the following FT:

400m Run
20 Thrusters (45kg/30kg)
20 C2B Pull-ups

TC = 26 min

Score = Time/TC plus 1 sec/rep missed

Scaling
Aim to complete this couplet in about 25 or fewer minutes.
Reduce the loading on the Thrusters so that you can complete the 20 reps in 2-3 sets! Similarly with the pull-ups!

Intermediate Option (Int1)

1) Complete 5 Rnds of the following FT:

400m Run
20 Thrusters (35kg/26kg)
20 Pull-ups

TC = 26 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1)

1) Complete 5 Rnds of the following FT:

400m Run
20 Thrusters (25kg/15kg)
20 Pull-ups (Purple/Green)

TC = 26 min

Score = Time/TC plus 1 sec/rep missed

Beg3 – (20kg/12kg) / Ring Rows

EXTRAS
Chat to the coaches concerning our AFL Competitors program.

HOLIDAY WOD

1) Complete 5 Rnds of the following FT:

400m Run
25 Burpee, Jumping squat

*Burpee, Jumping squat – complete a burpee but squat down (below parrallel or start below parrallel) and jump up so your feet leave the ground! I.e. jumping squat!

TC = 26 min

Score = Time/TC plus 1 sec/rep missed
Beg1 – 20 Burpee, Jumping squat ; Beg3 – Burpee, Jumping squat

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 – Tabby “Schmolav” makes a featured post again…this time with Phoebe having a good laugh post WOD!!

#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) CrossFit HQ WOD (181220)

Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15-ft. (4.54m) rope
20 box jumps

Men: 30-in. box (76cm)
Women: 24-in. box (61cm)

Score = Total Reps

then…

2) AMRAP 15 min:
50 DU
200 m Run
200 m Row or 20 SDHP (20kg/13kg)

Score = Total Reps

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) CrossFit HQ WOD (181220)

Scaling
Today’s WOD allows only 12 minutes of work, so try to avoid spending more than 60-90 seconds on each set of rope climbs. Select modifications that get you back to the box on time, and reduce the height of the box so you can perform the reps without large breaks.

Intermediate Option (Int1)
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15-ft. (4.54m) rope
20 box jumps

Men: 24-in. box (61cm)
Women: 20-in. box (51cm)

Score = Total Reps

Beginner Option (Beg1)
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, lying to standing
20 box jumps

Men: 20-in. box (51cm)
Women: 16-in. box (41cm)

Score = Total Reps

then…

2) Intermediate Option (Int1)

AMRAP 15 min:
30 DU
200 m Run
200 m Row or 20 SDHP (20kg/13kg)

Score = Total Reps

Beginner Option (Beg1)

AMRAP 15 min:
50 SU
200 m Run
200 m Row or 20 SDHP (16kg/10kg)

Score = Total Reps

Beginner Option (Beg3)

AMRAP 15 min:
30 SU
200 m Run
200 m Row or 20 SDHP (12kg/5-8kg)

Score = Total Reps

HOLIDAY WOD

Same as 2nd WOD for class but 20 minutes of work!

PS – if you do not have a jump rope do “jump double claps” or “jump claps”
For the SDHP – use a back pack filled with some books and clothes to the appropriate

RX Option:

AMRAP 20 min:
50 DU
200 m Run
200 m Row or 20 SDHP (20kg/13kg)

Score = Total Reps

Beginner Option (Beg1)

AMRAP 20 min:
50 SU
200 m Run
200 m Row or 20 SDHP (16kg/10kg)

Score = Total Reps

Beginner Option (Beg3)

AMRAP 20 min:
30 SU
200 m Run
200 m Row or 20 SDHP (12kg/5-8kg)

Score = Total Reps

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 – Jay and Tabby “Schmolav” getting in some Recovery Post WOD! #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) Clean (power) and Jerk (push) – take 10 min to work up to a heavy triple (3 reps)
NB – not TNG, drop btwn reps if you have 10kg bumpers and higher on!

Score = Load

If you fall bwteen the suggested scalings below, use about 80% of your max load here (for 3 reps) for the Met Con below.

then…

2) CrossFit HQ WOD (181221 / 161226)

For time:
15 burpees, jumping over the barbell
5 clean and jerks
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks

Men: 225 lb. (102kg)
Women: 155 lb. (70kg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed
NB – Clean (any) and Jerk (any)

EXTRAS

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

LITE WOD

1) Clean (power) and Jerk (push) – take 10 min to work up to a heavy triple (3 reps)
NB – not TNG, drop btwn reps if you have 10kg bumpers and higher on!

Score = Load

If you fall bwteen the suggested scalings below, use about 80% of your max load here (for 3 reps) for the Met Con below.

then…

2) CrossFit HQ WOD (181221 / 161226)

Scaling
The 12 clean and jerks in this workout should be relatively heavy but not a series of max-effort singles.
Choose a load that’s challenging but doesn’t require significant amounts of rest after every rep.

Intermediate Option
For time:
15 burpees, jumping over the barbell
5 clean and jerks
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks

Men: 185 lb. (84kg)
Women: 135 lb. (61kg)
NB – Clean (any) and Jerk (any)

Beginner Option
For time:
15 burpees, jumping over the barbell
5 clean and jerks
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks

Men: 135 lb. (61kg)
Women: 95 lb. (43kg)
NB – Clean (any) and Jerk (any)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

HOLIDAY WOD

1) Bucket Facing Burpees – As many reps as possible in 5 minutes
I.e. face peropendicular to a bucket (or similar object approx 30 cm high) and jump over it each time to complete the burpee.

Score = Total Reps

then

2) Partner Squats 5-10 reps x 5 sets
Reps will depend on the load of your partner on your back in a piggy back position!
Be carefull not to fall backwards during the squat!
If you do not have a partner then complete 10 Jumping Squats for 5 sets! Squat down and jump up as high as you can!

Score = Total Loading (Weight of partner x reps) (For jumping squats – your own weight x reps)

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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Holiday WOD’s at CrossFit Algoa – Fun Times!!! #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).

Please find our HOLIDAY SCHEDULE here – https://crossfitalgoa.com/schedule/

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

HOLIDAY (RX & LITE) WOD

Tabata the following:

1) Burpees

Rest 1 min

2) Push-ups
(Beg1 – ladies kneeling; Beg 3 – kneeling PU)

Rest 1 min

3) Jumping alternate lunges (Beg 1 – stepping alt. lunges; Beg3 – airsquats)

Rest 1 min

4) Pull-ups (if you do not have a place to pull-up then substitute with a towel over a branch and complete towel rows i.e. like Ring Rows or even jumping pull-ups – you can even hook the towel over the edge of a door and complete jumping pull-ups if the door is strong enough!)

Score = Total Reps (sum of all reps for 1 to 4)

PS – A Tabata is 8 Rnds of 20 sec work, 10 sec rest (i.e. 4 min)

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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch