Featured Image – @CrossFitAlgoa Summerstrand class on the Benchmark “Grace” – 30 Clean and Jerks for time!!

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) Segment Snatch Deadlift, Hang Snatch, OHS – E90sOn90s for 12 min (8 Rnds) (Max Day)

Start at 60% 1RM Hang Snatch, climb to Max Day

Score = Load

*Segment – Pause 1.5cm/knees/pockets/stand tall

then…

2) AMRAP the following for 18 min:

10 OHS (70kg/50kg)

400m Run

20 Box Jump Overs (61cm/51cm)

20 m Handstand Walk

Score = Total Reps

LITE WOD

1) Options:

Segment Snatch Deadlift, Hang Power Snatch, 2 OHS

then…

2) Options:

Int1 – 60/40kg, 16m HSW

Int2 – 50/32kg, 14m HSW

Int3 – 45/30kg, 12m HSW or 4 WW

Beg1 – 35/20kg, BSO (61/51cm), 4 Half WW

Beg2 – 25/15kg, BSO (51cm), 20m BW (str)

Beg3 – 20/12kg, BSO (41cm), 20m BW (bnt)

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 – Indian file Burpee Box Jump Overs … fun, fun, 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) Back Squat – 1 RM Test

Score = Load

Warm-up Sequence:
5 @ 40-50%; 3 @ 60%; @ 75%; 1 @ 85%; 1 @ 90%

NB – Use a belt, do not be greedy, follow the warm-up!

Then…

2) “Grace” – 30 Clean (any) & Jerks (any) (61kg/43kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

NB – any clean, any jerk allowed

EXTRAS

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

LITE WOD

1) Options:

Reduce load to maintain great form!

2) Options:

Int1/2: Same

Int3: 52kg/36kg

Beg1: 40kg/28kg

Beg2: 30kg/20kg

TC/Beg3: 20kg/12kg

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 Robyn, Shireen and Linda on The Sumo Deadlift High Pull (SDHP) @CrossFitAlgoa Summerstrand … The SDHP is the official substitution for rowing… remarkedly similar to rowing in metabolic effect! Yesterday we hit some tough monostructural metabolic conditioning – For Time – 10 Rnds of 500m Row or 50 SDHP (20kg/16kg) (90 sec rest btwn rounds). Really 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 and LITE WOD

1) For Time:

60 Strict HSPU

60 T2B

60 BB Facing Burpees

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:

Int1 – 50 Reps each

Int2 – 50 Reps, S-HSPU (1/2 Abm)

Int3 – 45 Reps, S-HSPU (2/3 Abm)

Beg1 – 45 Reps, PPU (61cm/51cm), HLR, BSO

Beg2 – 45 Reps, PPU (61cm/Flr), HKR, BSO

TC/Beg3 – 40 PPU (Kns), SU, BSO

Then…

2) In teams of 5-8 in Indian File – AMRAP 16 min:

15m Sled Push – low bar, High Bar (Sled plus 40/20kg)

3 Burpee Box Jump overs (76cm/61cm)

15 m Farmers Walk (45kgx2/30kgx2)

AMRAP Thrusters (35kg/22kg) until your turn on the Sled!

Score = Total Reps

15m = 2 Reps (7.5m = 1 Rep)

7 reps/Rnd, excluding Thrusters

NB – 2nd person onwards starts on a running clock… Athletes check their start time and AMRAP 16 min

You can overtake on the B/BJO and FW. 1st to get to Thrusters goes next on the Sled Push

If Alone – AMRAP 16 – A Rnd plus 15 Thrusters before starting again

LITE Options:

Int 1/2/3 – Sled (same), BBJO (61/51cm), 30/20kg

Beg1 – Sled (plus 20/5kg), BBSO (61/51cm), 25/17kg

Beg2, TC/Beg3 – Sled (same B1), Burpee J/O PVC bar, 20/12kg

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/

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

Featured Image – “When the workout looks really tough and you are hoping the coach does not see you hiding away!!!! :)”  @schmolly.crossfitalgoamascot

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) Complete 10 Rnds of the following FT:

500m Row (or 50 SDHP 20kg/12kg)

Rest 90 sec

TC – 38 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:

NB Free Form Rowers (550m/Rnd)

Beg1 – SDHP 16/10kg

Beg2 – SDHP 12/8kg

Beg3 – SDHP 8/5kg

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 – Hard work going on during the Benchmark “Cindy”… good work ladies and gents!!!!!

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) Practice the following for 15 min:

Piked Holds

Piked Walks (floor, box)

Wall Walks

HS Holds (wall and free-standing)

HS Walking

Score = For Quality

then…

2) Complete the following Sprint Chipper for 3 Rnds:

300 m Run

30 Box Jump Overs (61cm/51cm)

30 Strict HSPU

REST 3 min

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:

Coaches choose appropriate level for members to practice

then…

2) Options:

Int1 – Kip HSPU

Int2 – Kip HSPU 1/2 Abm

Int3 – Kip HSPU 2/3 Abm

Beg1 – BSO (61/51cm), PPU (61cm/Flr)

Beg2 – Run 250m, BSO (51cm), PPU (Flr/Kns)

Beg3 – Run 200m, BSO (41cm), PPU (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 – Bonni (Right) and Cyle (Left) on Pull-ups during the tough Benchmark Test “Cindy”!

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) Deadlift, Hang Power Clean, Hang Squat Clean – E90sOn90s for 12 min (8 Rnds)

Start at 60% 1RM HPC, climb to Max Day

Score = Load

then…

2) AMRAP the following for 3 Rnds:

2 min – AMRAP KB/DB Step-over (24kg,25kg/16kg,15kg at 61cm/51cm)

2 min – AMRAP C2B Pull-ups

2 min – AMRAP Thrusters (45kg/30kg)

Rest 2 min

Score = Total Reps

(22 Min end of 3rd Rnd, excl rest)

Coaches – 3 Athletes per station (rotate and everyone rests on min 8/9)

LITE WOD

1) Options:

Reduce load so that great form is maintained!

then…

2) Options:

Int1 – 24kg,20kg/12kg,15kg, C2B, 43/28kg

Int2 – PU, 40/25kg

Int3 – 20kg,20kg/12kg,10kg, 35/22kg

Beg1 – 12kg,15kg/8kg,10kg, PU (P/G), 30/20kg

Beg2 – 12kg,10kg/8kg,7.5kg at 51cm, RR (1/0.5m), 25/15kg

Beg3 – 5kg,7.5kg/2.5kg,5kg at 41cm, RR (0.5/0m), 20/12kg

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 – Joseph and Quaid on a fun team WOD from Saturday as Coach Deane keeps a watchful eye on them!!!!

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

PS – if the TC Group Missed T1/2/3 – test today!

1) Complete the following EMOM for 10 min:
Min 1 – AMRAP Strict HSPU
Min 2 – AMRAP DU

Score = Total Reps

then…

2) Complete 3 Rnds of the following FT:
600m Run
25 BB Facing Burpees

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:
Int1 – same
Int2 – 1/2 Abm
Int3 – 2/3 Abm
Beg1 – SU, PPU (61/51cm)
Beg2 – SU, PPU (floor/kns)
T/C, Beg3 – SU, PPU-k/PU-k

then…

2) Options:
Int1/2/3 – same Rx
Beg1 – Run 550m, 21 BBF Bps
Beg2 – Run 500m, 17 BBF Bps (SO)
T/C, Beg3 – Run 450m, 13 BBF Bps (SO)

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 – Wall Balls for the Win!!!! 🙂 … a tough workout on Friday… For Time: 100 Wall Balls (10kg/6.3kg), 30 Muscle-ups 🙂

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

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

PS – if the TC Group Missed T1/2/3 – test today!

1) Pause Back Squat 3-3-3-3-3
(90% of 90% of 1 RM)
(If missed last week do 85% of 90% of 1 RM for 3-3-3-3-3)

Score = Load

Then…

2) Complete the Girl Benchmark Workout “Cindy” – AMRAP 20 of:
5 Pull-ups
10 Push-ups
15 Airsquats

Score = Total Reps

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

LITE WOD

1) Options:

T/C Group – 5 x 3 (Light BB work if technique proficient)
Another lower volume week…but if you missed last week do on 85% but 3-3-3-3-3 or only 70% for 3 sets of 5 reps if you are returning).
If you don’t have a 1 RM – add 20% to your FS 1 RM or use a moderately light load.

Then…

2) Options:
Int1/2/3 – PU
Beg1 – PU (P/G), PU (T)/ PU (5 – T/ 5 Kns)
Beg2 – RR (1/0.5m), PU (5 – T/ 5 Kns)/PU (Kns)
T/C(Beg3) – RR (0.5/0m), PU (Kns)

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 – CrossFit Algoa Kids and Coaches in a group huddle after a fun workout!!!!!!

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).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX and LITE WOD

1) With a partner complete 21-15-9 of the following FT:
Synchro T2B
Partner Longitudinal Thrusters (50kg/30kg) – 2 on 1 BB
Into ….
20 m Partner Walking Lunge (2 on 1 BB)

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int 1/2/3 – 40/25kg
Beg1 – 35/20kg, HLR
Beg2 – 30/17kg, HKR
TC/Beg3 – 25/15kg, SU
If Alone – halve the weights!!

Then…

2) In teams of 5-8 – AMRAP 16 min:
20m Sandbag Carry (84/60kg)
3 Burpee Box Jump overs (76cm/61cm)
4 Burpees
AMRAP KB Swing (32kg/20kg) until your turn on the Sandbag!

Score = Total Reps
10m = 2 Reps
9 reps/Rnd

If Alone – AMRAP 10 – Sprint a Rnd, do 20 KBS, rest 30 sec before starting again

LITE Options:
Int 1/2/3 – 60/40kg, BBJO (61/51cm), 24/16kg
Beg1 – 40/30kg, BBSO (61cm), 16/12kg
Beg2, TC/Beg3 – 30/20kg, Burpee BJ, 12/8kg
Use Sandbags outside.
Use bumpers for lighter loading (band together as needed)

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