Featured Image – Amy (left) and Wendy (right) on Event 6 of the Age Group Online Qualifyer of the 2020 Reebok CrossFit Games! Amy and Wendy are performing a scaled version where we have scaled to Strict Handstand Push-ups off a riser to make the movement appropriate for their current level of fitness!  

If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

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

RX’ED and LITE WOD

1) AGOQ 2020 EVENT 4 (https://games.crossfit.com/workouts/onlinequalifiers/2020/4)

3 rounds for time of:

9 bar muscle-ups

18 toes-to-bars

Time cap: 12 minutes

Score = Time/Time Cap plus 1 sec/rep missed

EVENT VARIATIONS

Ages 55+

Perform chest-to-bar pull-ups

CF LITE Options:

Int1 – 6 B-MU

Int2 – 4 B-MU, 16 T2B

Int3 – 9 B-MU (B/P) or J-MU, 14 T2B

Beg1 – 9 PU (P/G), 9/6 Push-ups, 18 HLR

Beg2 – 9 RR (1/0.5m), 6 PU/9 PU (kns), 18 HKR

Beg3 – 9 RR (0.5/0m), 6/9 PU (kns), 18 Sit-ups

then…

2) AMRAP the following for 10 min:

DB/KB Waiter Walk (40kg/25kg) for Max Distance (alternating btwn left and right as needed)

LITE Options:

KB or DB can be used

Int1 – 35/22.5kg

Int2 – 30/20kg

Int3 – 25/16kg

Beg1 – 22.5/15kg

Beg2 – 16/12kg

Beg3 – 12/8kg

HOME-BASED WOD

1) See workout (1) above if you have any bar or tree branch or rafter that you can hang off for Pull-ups and T2B!

If you do not have one of these you could use a towel thrown over a tree branch…to hang off for Pull-ups or jumping Pull-ups and T2B/Hanging Leg or Knee Raises!

If you do not have the above please complete the following:

Complete 3 Rnds for Time of:

12 Burpee Jump Over Object (21cm – height of Barbell)

18 Toes to hands (hold onto a table leg, or other heavy object, while lying on your back)

TC – 12 minutes

Score = Time/Time Cap plus 1 sec/rep missed

CF LITE Options:

Int1/2/3 – same

Beg1/2 – Bps Step-over, 18 Sit-ups

Beg3 – Bps, 15 Sit-ups

OR if you have a towel…

Int1/2/3 – 9 Towel PU, 9 Push-ups, 9 Toes to Towel

Beg1 – 9 Jump Towel Pull-up, 9/6 PU (Toes), 18 HLR

Beg2 – 9 Towel Ring Rows (1/0.5m), 6 PU (Ts)/9 PU (kns), 18 HKR

Beg3 – 9 Towel Ring Rows (0.5/0m), 9/6 PU (kns), 18 Sit-ups

then…

2) Same as BOX workout (2) above but for Home use a backpack or rucksack…load it with anything heavy (books/cans of food etc.)

Choose a load that feels moderate! Loads used are the same as that for the Box workout for today! Estimate your load used (or weigh on a scale at home)

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 5th 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 – @CrossFitAlgoa Sumerstrand William’s clan getting in some good mobility work before going overhead with overhead squats!

If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

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

`

RX’ED and LITE WODS

1) AGOQ 2020 EVENT 5 (https://games.crossfit.com/workouts/onlinequalifiers/2020/5)

1-rep-max clean and jerk

No time cap

For class TC – 15 min

Score = Load

Options:

For CrossFit Algoa Class record in kg but the official weight must be recorded in lbs. Note: If

converting kilograms to pounds, round up to the nearest pound. Collars cannot be included in the weight.

Reduce loading to maintain great form

LITE – Any clean, Push Press or Push Jerk

then…

2) AGOQ 2020 EVENT 6 (https://games.crossfit.com/workouts/onlinequalifiers/2020/6)

2 rounds for time of:

10 deadlifts

20 deficit handstand push-ups

30 front squats

Time cap: 20 minutes

Score = Time/Time Cap plus 1 sec/rep missed

LOADING AND EVENT VARIATIONS

Ages 16-17 and 35-54:

F-deadlift 225 lb., use a 3-inch (7.62cm) deficit on HSPU, and

squat 65 lb.

M-deadlift 315 lb., use a 4.5-inch (11.43cm) deficit on HSPU, and

squat 95 lb.

Ages 14-15 and 55+:

F-deadlift 175 lb., use no deficit on HSPU, and squat 55 lb.

M-deadlift 255 lb., use no deficit on HSPU, and squat 75 lb

Weights in kilograms are 142 kg (315 lb.), 115 kg (255 lb.), 79 kg (175 lb.), 43 kg (95 lb.), 34 kg (75 lb.), 29 kg (65 lb.), and 25 kg (55 lb.).

CFA LITE Options:

Int1 – 115/80kg, HSPU, 32/24kg Goblet Squat

Int2 – 100/70kg, HSPU (1/2 abm), 32/24kg GS

Int3 – 90/60kg, HSPU (2/3 abm), 24/16kg GS

Beg1 – 70/50kg, PPU (61cm/flr), 24/16kg GS

Beg2 – 60/40kg, PPU (flr/kns), 16/12kg GS

T/C(Beg3) – 45/25kg, PPU (kns), 12/8kg GS

HOME-BASED WORKOUT

1) Complete 2 Rnds of the following for time:

10 Broad Jumps (1.5m/1.2m)

20 Strict Handstand Push-ups

60 Jumping Alternate Lunges

TC – 20 min

Score = Time/Time Cap plus 1 sec/rep missed

CFA LITE Options:

Int1 – 1.4/1.12m BJ, same but Kipping HSPU

Int2 – 1.3/1.04m BJ, 6/12cm Riser (1/2 Abm) – use books and towel

Int3 – 1.2/0.96m BJ, Riser (2/3 Abm)

Beg1 – 1.1/0.88m BJ, Piked PU (Feet on Chair – 50cm)

Beg2 – 1/0.8m BJ, Piked PU (Floor/Knees)

T/C(Beg3) – 0.5m BJ, Piked PU (kns)

then…

2) Complete the following FT:

1 min Side Bridge (Non-dominant side)

1 min Side Bridge (Dominant side)

50 Sit-ups

1 min Side Bridge (Non-dominant side)

1 min Side Bridge (Dominant side)

TC = 12 min

Score = Time/TC plus 1 sec per rep OR 1 sec/ 1 sec missed

CFA LITE Options:

Int1 – SB (X)

Int2 – SB (1 arm up, Knee Bnt 90)

Int3 – SB (1 arm up)

Beg1 – SB

Beg2 – 40 SU, SB (1 knee dwn, 1 up)

Beg3 – 30 SU, SB (kns)

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 5th 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 – Ryan watches on as Coach Sam works hard to get out of the hole on her last heavy set of overhead squats on Event 2 of the Reebok CrossFit Games Age Group Online Qualifyer!!

If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

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

RX’ED AND LITE WOD

1) Practice:

a) Handstand Holds – Wall and Free Standing

LITE Options – Piked Holds (floor to Boxes)

Score = For Quality

b) Double Unders

LITE Options – SU

Score = For Quality

then…

2) AGOQ 2020 EVENT 1 (https://games.crossfit.com/workouts/onlinequalifiers/2020/1)

Complete as many rounds as possible in 6 minutes of:

8 thrusters

50 double-unders

Score = Reps

LOADING AND EVENT VARIATIONS:

Ages 16-17 and 35-54:

85 lb.

115 lb.

Ages 14-15 and 55+:

65 lb.

95 lb.

Weights in kg: 52 kg (115 lb.), 43kg (95 lb.), 38 kg (85 lb.), and 29 kg (65 lb.).

CFA LITE Options:

Int1 – 45/31kg, 45 DU

Int2 – 43/29kg, 40 DU

Int3 – 40/27kg, 30 DU

Beg1 – 35/25kg, 50 SU

Beg2 – 28/18kg, 50 SU

Beg3 – 20/12kg, 40 SU

HOME-BASED WORKOUT

1) Practice:

a) Handstand Holds (Wall and Free Standing) 5 x Max Holds

Score = Longest Hold time

LITE Options

Int1/2/3 – same as RX

Beg1 – Piked Hold (chair)

Beg2/3 – Piked Hold (flr)

b) Practice Double Unders 5 x 20-30 reps

LITE Options – Single Unders (SU)

NO EQUIP – Jump-claps (Doubles / Singles)

Score = For Quality

then…

2) AMRAP 6 min of:

12 Jump Squats

50 DU

Score = Reps

LITE Options:

Int1/2/3 – same as RX

Beg1 – 10 Jump Squats, SU

Beg2 – 8 Jump Squats, SU

Beg3 – 8 Air-squats, 40 SU

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 5th 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 – From left Jemima, Carla, Yolandi and Belinda on the Snatches of Event 3 of the Reebok CrossFit Games Age Group Online Qualifyer! We will be completing all the AGOQ workouts this week in class!!

If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#AGOQ #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

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

RX’ED WOD

1) OHS 2 – E2ndMon2ndM for 12 min (6 Rnds – start 70% 1RM, build to a Max Day)

NB – From Rack

Score = Load

LITE Options:

Keep loading at a level where great form is maintained!

then…

2) AGOQ 2020 EVENT 2 (https://games.crossfit.com/workouts/onlinequalifiers/2020/2)

For time:

15 chest-to-bar pull-ups

10 overhead squats, 65 | 95 lb.

15 chest-to-bar pull-ups

10 overhead squats, 85 | 135 lb.

15 chest-to-bar pull-ups

10 overhead squats, 115 | 185 lb.

15 chest-to-bar pull-ups

10 overhead squats, 145 | 225 lb.

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

NB – Take time after each set of C2B PU

LOADING AND EVENT VARIATIONS

Ages 16-17 and 35-54:

F-29/38/52/65kg

M-43/61/83/102kg

Ages 14-15:

F-15/25/34/43kg

M-29/43/52/61kg

Ages 55+:

F- pull-ups, 29/34/38/47kg

M- pull-ups, 43/52/61/70kg

Weights in kg: 15 kg (35 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85

lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 61 kg (135

lb.), 65 kg (145 lb.), 70 kg (155 lb.), 83 kg (185 lb.), and 102

kg (225 lb.).

CFA LITE Options:

For class use one bar!

Int1 – same as Age 55+, 12 C2B

Int2 – Same as Age 14-15, 10 C2B

Int3 – Same as Ages 14-15, 15 PU

Beg1 – M-20/30/40/50kg ; F-15/20/25/30kg, PU (P/G)

Beg2 – M-15/25/32/40kg ; F-7/12/17/20kg, RR (1/0.5m)

Beg3 – M-15/18/20/25kg ; F-7/9/12/15, RR (0.5/0m)

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 5th 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 – @DaveLeveySA testing on Event 3 of the 2020 @Reebok @CrossFitGames Age Group Online as Coach Anje judges. The top 200 athletes in the world fight it out for a top 10 placing in order to make it to the final of the 2020 Reebok CrossFit Games!!

If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#AGOQ #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

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

RX’ED and LITE WOD’s

1) AGOQ 2020 EVENT 3 (https://games.crossfit.com/workouts/onlinequalifiers/2020/3)

For time:

100 alternating dumbbell snatches

50-cal. row

100 bar-facing burpees

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

LOADING AND VARIATIONS

Ages 16-17 and 35-54:

F-35-lb. dumbbell

M-50-lb. dumbbell

Ages 14-15 and 55+:

F-20-lb. dumbbell

M-35-lb. dumbbell

Weights in kg are 22.5 kg (50 lb.), 15 kg (35 lb.), and 10 kg (20 lb.).

CFA Sub for the 50 Cal Row – 50 SDHP (20/12kg)

BBF Bp Standard – Stepping back and up allowed but 2 ft take-off

CFA LITE Options:

Int1 – 20/15kg, 20/12kg SDHP

Int2/3 – 20/12.5kg (make up DB)

Beg1 – 15/10kg, SDHP (16/10kg)

Beg2 – 10/7.5kg, SDHP (12/8kg), BBF Bps (step-O)

Beg3 – 7.5/5kg, SDHP (8/5kg), BBF Bps (step-O)

Then…

2) Complete the following cumulative holds for time:

2 min Neutral Hold

2 min HS Hold

2 min L-sit

NB – you must complete 1 hold before moving on!

TC = 10 min

Score = Time/TC plus 1 sec/repo missed

LITE Options:

Int1 – Weak L-sit

Int2 – WW HS Hold, Weak L-sit

Int3 – N-Hold (banded), WW HS Hold, Piked Hold (1 leg L-sit

Beg1 – N-Hold Bars, Piked Hold (61/51cm), T-Sit

Beg2 – N-Hold Par. (legs str), Piked Hold (51cm), T-Sit (1ft dwn)

Beg3 – N-Hold Par. (legs bnt), Piked Hold (flr), F-Bridge

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 5th 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 – @Schmolly.CrossFitAlgoaMascot looking composed and cool as Jemima, Shaun and Steve work hard on the rowers!! 

If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

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

RX and LITE WOD’S

1) EMOM for 10 min:

1 Turkish Get-up each side (climb to a max day )

Score = Load (left plus right maxes)

LITE Options:

Keep to loads on which great form can be maintained

Then…

2) AMRAP the following for 12 min with a DB (30kg/20kg):

1 Turkish Get-up (L)

1 Turkish Get-up (R)

2 OHS (L)

2 OHS (R)

3 Power Snatches (L)

3 Power Snatches (R)

LITE Options:

Int1 – 25/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg (make up a DB)

Beg1 – 15/10kg

Beg2 – 10/7.5kg

TC/Beg3 – 7.5/5kg

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 6th in 2019. 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 – Glenn @jgfbond (yellow vest) from @Blits.Fit (United Kingdom) has been visiting our @CrossFitAlgoa Family over the past few weeks!! Thank you for throwing down and visiting us Glenn!!

If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

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

RX WOD

1) All T/Challenge members must complete Re-testing on Test 1/2/3!

for the rest…

Complete the following Intervals FT:

800 m Burden Run (25kg/15kg)

Rest 2 min

600 m Burden Run (25kg/15kg)

Rest 1 min

400 m Burden Run (25kg/15kg)

Rest 3 min

800 m Burden Run (15kg/10kg)

Rest 2 min

600 m Burden Run (15kg/10kg)

Rest 1 min

400 m Burden Run (15kg/10kg)

Rest 3 min

800 m Run

Rest 2 min

600 m Run

Rest 1 min

400 m Run

TC – 45 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) CFA LITE or substitutions:

Airbike (2.5 x distances) / Row (same dist) or SDHP (20/16kg) / Ski erg (same dist)

Int1 – same

Int2/3 – 20/10kg and 15/5kg

Beg1 – 15/5kg and 10/2.5kg

Beg2 – 10/2.5kg and 5/2.5kg

Beg3 – 5/2.5kg (1st run only rest no burden)

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 5th 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 – Travis, Janet and Shaun in New Zealand at CrossFit Raw Strength, catching up and having fun!

If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

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

RX’ED WOD

1) All T/Challenge members must complete Re-testing on Test 1/2/3!

for the rest…

1) Front Squat 3 – E3rdMon3rdM for 15 min (Count sets >75% 1RM, Climb to a Max Day)

Score = Load

then…

2) Complete 21-15-9 of the following FT:

TNG Power Clean (70kg/47kg)

Burpee C2B Pull-ups

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:

Continue on loads where great form can be maintained!

then…

2) Options:

Int1 – 65/43kg

Int2 – 60/40kg, Bp PU

Int3 – 55/35kg, Bp PU

Beg1 – 50/33kg, Bp Jump-PU

Beg2 – 40/25kg, Bps then RR (1/0.5m)

Beg3 – 30/17kg, Bps then RR (0.5/0m)

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 5th 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 – Clyde, all smiles, on some L-sitting last night!

If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

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

RX’ED WOD

1) All T/Challenge members must complete Re-testing on Test 1/2/3!

For the rest…

1) EMOM complete the following for 6 Rnds (12 min):

Min 1 – RM C2B Pull-up’s

Min 2 – RM Handstand Walk (7.5m shuttle)

NB – HSW is 1 attempt at a max distance, Pirroutte required to go further than 7.5m

Score = Reps plus meters

then…

2) Complete 10 Rnds of the following FT:

10 KB Snatches (32kg/24kg)

100 m Run

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

NB – This is a KB Hang Power Snatch, mix Left and Right sides as you wish for the KB Snatches

LITE WOD

1) Options:

Int1 – same but restart HSW at 7.5m

Int2 – PU, HSW

Int3 – PU, HSW or WW (1 = 3 reps)

Beg1 – PU (P/G), 0.5 WW (1 = 1.5 reps)

Beg2 – RR (1m/0/5m), Worm Walks (1 = 3 reps)

T/C(Beg3) – DB 10/5kg, BW (str)

then…

2) Options:

Int1 – 28/20kg

Int2/3 – 24/16kg

Int3 – 20/12kg

Beg1 – DB 20/10kg

Beg2 – DB 15/7.5kg

T/C(Beg3) – DB 10/5kg

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 5th 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