Featured Image – Catch Coach Dave and some awesome athletes (@kelly_howitz ; @reggiehufkie @ischkesenekal_shot_discus ; @lux_adams and Lana Krige) from PE at the “All In” Sports Ministry Conference to be held this weekend! Saturday and Sunday still to come so go sign-up and  CLICK HERE to Register, even though entry is free! CLICK HERE to go to Facebook for more info on the event!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #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

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

SPECIALITY CLASS (last class for the year)

8:00 – 9:00 Rope Climbing

RX & LITE WODS

1) Those who missed yesterday’s Re-test FiCTOQ 1 and or FiCTOQ2 please test today! This is for both Transformation Challengers and Non-Challengers.

For the rest…complete the following…

1) Complete the following FT:
1 Mile Run (1609m)
100m – 10 x 10 m of 1 Arm Suitcase (35kg/25kg) / other arm Waiter Walking (32kg/24kg) – 5x each arm
50 Burpee BJO (61cm/51cm)
25 Each side STOH with either (DB 35kg/25kg OR DB 32kg/24kg)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

Intermediate Option (Int1)

Complete the following FT:
1 Mile Run (1609m)
100m – 10 x 10 m of 1 Arm Suitcase (30kg/20kg) / other arm Waiter Walking (24kg/16kg) – 5x each arm
50 Burpee BJO (61cm/51cm)
25 Each side STOH with either (DB 30kg/20kg OR KB 24kg/16kg)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1)

Complete the following FT:
1200m Run
100m – 10 x 10 m of 1 Arm Suitcase (20kg/10kg) / other arm Waiter Walking (16kg/12kg) – 5x each arm
50 BB Facing Burpees (stepping back, up and over allowed)
25 Each side STOH with either (DB 20kg/10kg OR KB 16kg/12kg)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

TC Member Option (Beg3)

Complete the following FT:
1200m Run
100m – 10 x 10 m of 1 Arm Suitcase (15kg/7.5kg) / other arm Waiter Walking (12kg/5-8kg) – 5x each arm
50 BB Facing Burpees (stepping back, up and over allowed)
25 Each side STOH with either (DB 15kg/7.5kg OR KB 12kg/5-8kg)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Chat to the coaches concerning our AFL 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 – Catch Coach Dave and some awesome athletes from PE at the “All In” Sports Ministry Conference to be held this weekend! To sign-up for the Conference please CLICK HERE to Register, even though entry is free! CLICK HERE to go to Facebook for more info on the event!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #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

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

RX WOD

1) Those who missed yesterday’s Re-test FiCTOQ 1 and or FiCTOQ2 please test today! This is for both Transformation Challengers and Non-Challengers.

For the rest…complete the following…

Power Cleans 3-3-3-3-3 (count sets >75% 1RM)

Score = Load

then…

2) AMRAP the following for 15 minutes (5 Rnds):
Min 1 – C2B Pull-ups
Min 2 – DB Snatch (30kg/20kg)
Min 3 – Burpee Broad Jump (1m)

Score = Total Reps
NB – BBJ – Over a blue mat!

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Those who missed yesterday’s Re-test FiCTOQ 1 and or FiCTOQ2 please test today! This is for both Transformation Challengers and Non-Challengers.

For the rest…complete the following…

Power Cleans 3-3-3-3-3 (count sets >75% 1RM)

Score = Load

then…

2) Intermediate Option (Int1):

AMRAP the following for 15 minutes (5 Rnds):
Min 1 – Pull-ups
Min 2 – DB Snatch (25kg/15kg)
Min 3 – Burpee Broad Jump (1m)

Score = Total Reps
NB – BBJ – Over a blue mat!

Beginner Option (Beg1):
AMRAP the following for 15 minutes:
Min 1 – Pull-ups (Purple/Green)
Min 2 – DB Snatch (20kg/10kg)
Min 3 – Burpee Broad Jump (Over 5kg bumper)

Score = Total Reps

TC Member Option (Beg1):
AMRAP the following for 15 minutes:
Min 1 – Ring Rows
Min 2 – DB Snatch (15kg/7.5kg)
Min 3 – Burpees

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 – Catch Coach Dave and some awesome athletes from PE at the “All In” Sports Ministry Conference to be held this weekend! To sign-up for the Conference please CLICK HERE to Register, even though entry is free! CLICK HERE to go to Facebook for more info on the event!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #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

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

RX WOD

1) Those who missed yesterday’s Re-Test FiCTOQ 1 please test today! This is for both Transformation Challengers and Non-Challengers.

For the rest…complete TEST 2 … FiCTOQ 2…

#FiCTOQ 2 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-2/)

7 min AMRAP:
5 Toes To Bar
4 Chest To Bar Pull Ups
3 Hang Squat Clean
2 Front Squats
1 Shoulder to Over Head

(All Barbell Movements: 70kg/47kg)

Score: Total Reps
Tiebreaker: There is NO Tiebreaker for this WOD.
NB:
When taking bar from the floor for a Hang Squat Clean at any point, the athlete must first deadlift the bar before going to the Hang.
Any variation of a Shoulder To Over Head is allowed, it can even be a Thruster as in combined with the last Front Squat.

then…with the remaining time (if you have completed all the tests)…

2) AMRAP the following for 10 min:
50 DU
20 Wall Balls (9.1kg/6.3kg to 10ft/9ft targets)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Those who missed yesterday’s Re-test FiCTOQ 1 please test today! This is for both Transformation Challengers and Non-Challengers.

For the rest…complete TEST 2 … FiCTOQ 2…

CrossFit Algoa’s LITE Variants of #FiCTOQ 2 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-2/)

Intermediate Option (Int1)

7min AMRAP:
5 Toes To Bar
4 Pull Ups
3 Hang Squat Clean
2 Front Squats
1 Shoulder to Over Head
(All Barbell Movements: 55kg/35kg)

Score: Total Reps

Beginner Option (Beg 1)

CrossFit Algoa’s LITE Variant (Beg 1) of #FiCTOQ 2 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-2/)

7min AMRAP:
5 Hanging Knee Raises
4 Pull ups (assisted – Purple/Green)
3 Hang Squat Cleans
2 Front Squats
1 Shoulder to Over Head
(All Barbell Movements: 30kg/20kg)

Score: Total Reps
Hang Power Clean plus Front Squat allowed for HSC

TC Members Option (Beg 3):

7min AMRAP:
5 Sit-ups
4 RR
3 Hang Power Cleans
2 Front Squats
1 Shoulder to Over Head
(All Barbell Movements: 20kg/10kg)

Score: Total Reps

Tiebreaker: There is NO Tiebreaker for this WOD.
NB:
When taking bar from the floor for a Hang Squat Clean at any point, the athlete must first deadlift the bar before going to the Hang.
Any variation of a Shoulder To Over Head is allowed, it can even be a Thruster as in combined with the last Front Squat.

then…with the remaining time (if you have completed all the tests)…

2)

Intermediate Option (Int1)

AMRAP the following for 10 min:
30 DU
20 Wall Balls (9.1kg/6.3kg to 10ft/9ft targets)

Score = Total Reps

Beginner Option (Beg1)

AMRAP the following for 10 min:
50 SU
15 Wall Balls (6.3kg/4.5kg to 10ft/9ft targets)

Score = Total Reps

TC Members (Beg3) – only if you have completed TEST 1 & 2 i.e. tested FiCTOQ 1, 2

AMRAP the following for 10 min:
30 SU
15 Wall Balls (4.5kg/3kg to 10ft/9ft targets)

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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Catch Coach Dave and some awesome athletes from PE at the “All In” Sports Ministry Conference to be held this weekend! To sign-up for the Conference please CLICK HERE to Register, even though entry is free! CLICK HERE to go to Facebook for more info on the event!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #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

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

RX WOD

Our 1st Re-Test is…FiCTOQ1 – Remember to re-test with exactly the same prescription as last time (same movements and loadings)!

1) FiCTOQ 1 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-1/)

15min AMRAP:
50 Calorie Row or CFA Sub w 50 SDHP (20kg/13kg)
10 Burpees Over the Rower
40 Wall Balls, (9.1kg/6.3kg to 10ft/9ft i.e. 3.048m/2.743m)
10 Burpees Over the Rower
30 Deadlifts, (61kg/43kg)
10 Burpees Over the Rower
20 Hand Stand Push Ups
10 Burpees Over the Rower
10 Thrusters, (61kg/43kg)
10 Burpees Over the Rower

Score = Total Reps

Tiebreaker: Time for completion of LAST set of 10 Burpees Over the Rower.
Score = Total Reps

NB – Burpee Over Rower sub w Lateral BB Burpees

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) CrossFit Algoa’s LITE Variants of FiCT QUALIFIER 19.1 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-1/)

Intermediate Option (Int1):

FiCTOQ 1 – 15min AMRAP:

50 Calorie Row or CFA Sub w 50 SDHP (20kg/13kg)
10 Burpees Over the Rower
40 Wall Balls, (6.3kg/4.5kg to 10ft/9ft i.e. 3.048m/2.743m)
10 Burpees Over the Rower
30 Deadlifts, (40kg/25kg)
10 Burpees Over the Rower
20 Hand Stand Push Ups (Floor/2x Abmat Risers)
10 Burpees Over the Rower
10 Thrusters, (40kg/25kg)
10 Burpees Over the Rower

Score = Total Reps

NB – Burpee Over Rower sub w Lateral BB Burpees 2) Scaling

Beginner Option (Beg1):

FiCTOQ 1 – 15min AMRAP:

50 Calorie Row or CFA Sub w 50 SDHP (12kg/5kg)
10 Burpees Over the Rower or CFA Sub w 50 SDHP (12kg/5kg)
40 Wall Balls, (4.5kg/3kg to 10ft/9ft i.e. 3.048m/2.743m)
10 Burpees Over the Rower
30 Deadlifts, (20kg/15kg)
10 Burpees Over the Rower
20 Piked Push-Ups (Toes/Kneeling)
10 Burpees Over the Rower
10 Thrusters (20kg/15kg)
10 Burpees Over the Rower

Score = Total Reps

Step Over allowed
NB – Burpee Over Rower sub w Lateral BB Burpees 2) Scaling

TC Challenge Members (Beg3)

FiCTOQ 1 – 15 min AMRAP:

50 Calorie Row or CFA Sub w 50 SDHP (12kg/5kg)
5 Burpees
40 Airsquats
5 Burpees
30 KB Deadlifts, (12kg/5kg)
5 Burpees Step Over
20 Kneeling Push-Ups
5 Burpees
10 Airsquats
5 Burpees

Score = Total Reps

NB – Burpee Over Rower sub w Lateral BB Burpees

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

Feature Image – Delme on some Front Squats!

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

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

RX WOD

1) Strict HSPU RM – E2ndMOn2ndM for 10 min (5 Rnds)

Score = Total Reps

then…

2) CrossFit HQ WOD (181115)

5 2-minute rounds of:
15-cal. row OR CFA sub 18 SDHP (20kg/13kg)
Max strict weighted toes-to-bars
Rest 2 minutes

Men use 8-lb. ball for T2B
Women use 4-lb. ball for T2B

Score = Total Reps
NB – SDHP counts for 15 reps

EXTRAS

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

LITE WOD

1) Scaling – scale so that you can get at least 7 reps each round

Intermediate (Int 1)
Strict HSPU RM – E2ndMOn2ndM for 10 min (5 Rnds)
Elastic Jacket (Green & Purple / Green / Green)

Score = Total Reps

Beginner (Beg1)
Piked Push-ups (61cm/floor) RM – E2ndMOn2ndM for 10 min (5 Rnds)

Score = Total Reps

Beginner (Beg3/TC)
Piked Push-ups (floor/Knees) RM – E2ndMOn2ndM for 10 min (5 Rnds)

Score = Total Reps

then…

2) Scaling
In this interval workout, you have to use a hip-opening movement to earn time to perform a hip-closing movement. A moderate amount of rest is provided, allowing you to push hard in each round. Select a number of calories that will allow you about 60-75 seconds on the bar, and select a toes-to-bar variation that will allow you to perform at least 8-10 reps per interval.

Intermediate (Int1) Option
5 2-minute rounds of:
12-cal. row OR CFA sub 15 SDHP (20kg/13kg)
Max strict toes-to-bars
Rest 2 minutes

Score = Total Reps
NB – SDHP counts for 12 reps

Beginner (Beg1) Option
5 2-minute rounds of:
10-cal. row OR CFA sub 13 SDHP (16kg/10kg)
Max strict hanging knee raises
Rest 2 minutes

Score = Total Reps
NB – SDHP counts for 10 reps

T/Challenge (Beg1) Option
5 2-minute rounds of:
10-cal. row OR CFA sub 13 SDHP (12kg/5-8kg)
Max Sit-ups
Rest 2 minutes

Score = Total Reps
NB – SDHP counts for 10 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

Feature Image – Lance on Sandbag Belly Carry’s, as Chad (on DB Step overs) and Raen (on KB Swings) take a short rest!

REMINDER – Our CrossFit Algoa Christmas Party Details for 12 December – Come “Jingle and Mingle” can be found by CLICKING HERE 

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

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

RX’ED WOD

1) Deadlift 3-3-3-3-3 (count sets >75% 1RM)

Score = Max Load

then…

2) Complete 5 Rnds of the following FT:
9 Deadlifts
6 Hang Power Cleans
3 Front Squats
BB – 75kg/52kg

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) Deadlift 3-3-3-3-3 (count sets >75% 1RM)

Score = Max Load

then…

2)
Intermediate Option (Int1):

Complete 5 Rnds of the following FT:
9 Deadlifts
6 Hang Power Cleans
3 Front Squats
BB – 60kg/40kg

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1)

Complete 5 Rnds of the following FT:
9 Deadlifts
6 Hang Power Cleans
3 Front Squats
BB – 50kg/30kg

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

TC Challenge Members (Beg3)

Complete 5 Rnds of the following FT:
9 Deadlifts
6 Hang Power Cleans
3 Front Squats
BB – 35kg/20kg

TC = 12 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Chad and Kristen (background), working hard on Thursday’s Workout of the Day (WOD)! The WOD involved a challenging combo of heavy Sandbag Belly Carry’s, Kettlebell Swings and Weighted Box Step-Overs! To get better at anything, you need to push the boundaries!!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #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

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

SPECIALITY CLASS

8:00 – 9:00 Toes to Bar and Rope Climbing

RX & LITE WODS

1) Complete the following FT:
15-12-9 Hang Power Cleans (102kg/70kg)
50-40-30 C2B Pull-ups

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

5 min Rest into…

3 Rnds FT of:
15 Deadlift (same load – 102kg/70kg)
15 Deficit Handstand Push-ups (7cm/3cm)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Scaling
This workout is heavy, so scale to 70% of your 1 RM. Scale to Pull-ups and assisted pull-ups, according to your level of proficiency! Pacing and strategic rest periods will be required in order to set your best time and to stay away from failing reps.

Intermediate Option (Int1)

Complete the following FT:
15-12-9 Hang Power Cleans (90kg/60kg or 70% 1RM)
50-40-30 Pull-ups

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

5 min Rest into…

3 Rnds FT of:
15 Deadlift (same load – 90kg/60kg)
15 Handstand Push-ups

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1)

Complete the following FT:
21-15-9 Hang Power Cleans (45kg/25kg or 70% 1RM)
40-30-20 Pull-ups (Purple/Green)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

5 min Rest into…

3 Rnds FT of:
15 Deadlift (same load – 45kg/25kg)
15 Piked Push-ups (feet 51cm Box/Floor)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

TC Member Option (Beg3)

Complete the following FT:
21-15-9 Hang Power Cleans (35kg/20kg or 70% 1RM)
40-30-20 Ring Rows

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

5 min Rest into…

3 Rnds FT of:
15 Deadlift (same load – 35kg/20kg)
15 Piked Push-ups (feet Floor/kneeling)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Chat to the coaches concerning our AFL 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

Feature Image – Our CrossFit Algoa Christmas Party Details – Come Jingle and Mingle! Plse get those RSVP’s in asap! HOHOHO!!!!! To download the larger poster, CLICK HERE  (artwork Cred – Janet Pereira)

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #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

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

RX WOD

1) Segment Snatch Deadlift, Hang Snatch, OHS – EMOM for 15 min (Max Day)

Score = Load

then…

2) Complete 3 Rounds of the following for time:

Run 400 m
Rest 30 sec
Run 400 m
Rest 2 min

TC = 20 min

Score = Total Time/TC plus 1 sec/rep missed

10 m = 1 Rep

NB – You must rest precisely!

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Scaling – Experienced lifters can try for a PR in the later sets for this complex. Those less experienced work on movement mechanics and mobility with lighter loading.

Segment Snatch Deadlift, Hang Power Snatch, 2 OHS – EMOM for 15 min (Max Day)

Score = Load

then…

2)
Intermediate Option (Int1)/Beginner Option (Beg1)/TC Member Option (Beg1):

Complete 3 Rounds of the following for time:

Run 400 m
Rest 30 sec
Run 400 m
Rest 2 min

TC = 20 min

Score = Total Time/TC plus 1 sec/rep missed

10 m = 1 Rep

NB – You must rest precisely!

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

Feature Image – It’s getting festive @CrossFitAlgoa with Christmas approaching fast! In shot Bob, Roxy, Anje and Richard giving our Christmas tree a thumbs up before it is decorated!

#CrossFitAlgoa #Christmas #CrossFitAlgoaKids #makingpeoplebetter #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

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

RX WOD

1) CrossFit Algoa’s Nov Challenge

RX
AMRAP 5 min – Burpee Box Jump Overs (61cm/51cm)
NB – these are Box Facing Burpees and BJO’s – athletes must jump back and jump up with 2 feet and they must use a double foot take-off and land on and jump off/step off and /or clear the box. Any landing permitted on otherside of the box.

All reps end once athlete lands on the floor after clearing the box/burpee or bring his/her feet together on the burpee

Score = Total Reps

then…

2) In Teams of 3… AMRAP the following for 14 minutes:
1st Athlete – 100m Sandbag Carry (60kg/40kg)
2nd Athlete – AMRAP KB Swing (24kg/16kg)
3rd Athlete – AMRAP Box Step Over (61cm/51cm with 30kgx2/20kgx2)
NB – Athlete 1 calls the changeover!

Score = Total Reps (of Individual)

EXTRAS

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

LITE WOD

1) CrossFit Algoa’s Nov Challenge

INTERMEDIATE (Int1)
AMRAP 5 min – BB Facing Burpees
NB – stepping back & up allowed but they must jump over (double foot take-off, double foot landing)

BEGINNER (Beg1)
AMRAP 5 – Burpees

All reps end once athlete lands on the floor after clearing the box/burpee or bring his/her feet together on the burpee

Score = Total Reps

then…

2)
Intermediate (Int1) Option

In Teams of 3… AMRAP the following for 14 minutes:
1st Athlete – 100m Sandbag Carry (60kg/40kg)
2nd Athlete – AMRAP KB Swing (24kg/16kg)
3rd Athlete – AMRAP Box Step Over (61cm/51cm with 25kgx2/15kgx2)
NB – Athlete 1 calls the changeover!

Score = Total Reps (of Individual)

Beginner (Beg1) Option

In Teams of 3… AMRAP the following for 14 minutes:
1st Athlete – 100m Sandbag Carry (40kg/30kg)
2nd Athlete – AMRAP KB Swing (16kg/10-12kg)
3rd Athlete – AMRAP Box Step Over (51cm with 10kgx2/5kgx2)
NB – Athlete 1 calls the changeover!

Score = Total Reps (of Individual)

TC Members (Beg3) Option

In Teams of 3… AMRAP the following for 14 minutes:
1st Athlete – 100m Plate Carry (25kg/15kg)
2nd Athlete – AMRAP KB Swing (12kg/5-8kg)
3rd Athlete – AMRAP Box Step Over (40cm with 5kgx2/2.5kgx2)
NB – Athlete 1 calls the changeover!

Score = Total Reps (of Individual)

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

Feature Image – Sisters Amber and Jemima (left) on some mobility work…a big congrats to Amber for finishing her final matric exams yesterday!!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #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

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

RX WOD

1) AMRAP the following for 5 Rounds…
Min 1 – Rowing (cal) (or SDHP 20kg/12kg)
Min 2 – Bar Muscle-ups
Min 3 – Handstand Walking (m)
Min 4 – T2B
Min 5 – Wall Balls (9.1kg/6.3kg to 10ft/9ft)
Min 6 – Rest

Score = Total Reps
HSW – 1 Rep = 1 m

EXTRAS

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

LITE WOD

1)
Intermediate Option (Int1) – same as Rx:

AMRAP the following for 5 Rounds…
Min 1 – Rowing (cal) (or SDHP 20kg/12kg)
Min 2 – Bar Muscle-ups
Min 3 – Handstand Walking (m)
Min 4 – T2B
Min 5 – Wall Balls (9.1kg/6.3kg to 10ft/9ft)
Min 6 – Rest

Score = Total Reps
HSW – 1 Rep = 1 m OR INT2… Wall Walks (1 rep = 3 m)

Beginner Option (Beg1)

AMRAP the following for 5 Rounds…
Min 1 – Rowing (cal) (or SDHP 16kg/8kg)
Min 2 – Pull-ups (Purple/Green)
Min 3 – Bear Walk (Straight limbs)
Min 4 – HKR
Min 5 – Wall Balls (6.3kg/4.5kg to 10ft/9ft)
Min 6 – Rest

Score = Total Reps
Bear Walk – 1m = 1 rep

TC Member Option (Beg3)

AMRAP the following for 5 Rounds…
Min 1 – Rowing (cal) (or SDHP 12kg/5-8kg)
Min 2 – Ring Rows
Min 3 – Bear Walk (Bent limbs)
Min 4 – Sit-ups
Min 5 – Wall Balls (4.5kg/3kg to 10ft/9ft)
Min 6 – Rest

Score = Total Reps
HSW – 1 Rep = 1 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch