Featured Image – All smiles for Carol (left) and Arline (right), with Mike in the distance, on some fun Yoke Walks over the weekend!!!

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’ED WOD

1) Pause Back Squat 3-3-3-3-3
(80% of 90% of 1 RM)
(If missed last week do 75% of 90% of 1 RM for 5-5-5-5-5)

Score = Load

Then…

2) Complete 3 Rnds of the following for Max Reps:
AMRAP 90s – KB Swing (40kg/32kg)
Rest 30 sec
AMRAP 90s – DB Hang Power Clean and Push Press/Jerk (40kgx1/30kgx1)
Rest 30 sec

Score = Total Reps (11 min)

NB Coaches – start 2 groups on seperate stations if equipment limited for bigger classes!

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

LITE WOD

1) T/C Group – 5 x 3 (PVC or Light BB work if technique proficient)
Another lower volume week…but if you missed last week do on 75% but 5-5-5-5-5 (or only 70% for 3 sets 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:
AFL Athletes (RX)
Class RX is Level 1 – 32/24kg, 35×1/25×1
Int1 – same KB, 30×1/22.5×1
Int2 – 28/20kg, same DB
Int3 – 24/16kg, 25×1/15×1
Beg1 – 20/12kg, 15×1/10×1
Beg2 – 16/10kg, 10×1/7.5×1
T/C(Beg3) – 12/8kg, 7.5×1/5×1 (TC – 2 Rnds only)

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 – Our Feb Summer Transformation Challenge has kicked off at both our Newton Park (left) and Summerstrand (Right) facilities! A big warm welcome to all our new Transformation Challenge Members!!

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 #CrossFitAlgoa #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) In Teams of 4, AMRAP Yoke Walking Shuttles (5m) (165kg/115kg) for 10 min:

Score = Total Distance
If alone – AMRAP 3 min!
5m = 1 Rep

RX – Yoke plus 60kg/Yoke plus 10kg

LITE Options:
Int1 – same
Int2 – 145kg/Yoke only
Int3 – same
Beg1 – 115kg/2 on 1 Yoke+40kg(145kg)
Beg2 – 2 on 1 Yoke+40kg(145kg)/50kg-30kg+2x10kg Banded DB
Beg3 – 50kg-30kg+2x10kg/30kg-20kg+2x5kg Banded DB

then…

2) Complete 2 Rnds of the following for Max Reps (Teams of 4):
2 min – AMRAP Tyre Flips (270kg/180kg)
2 min – AMRAP 5 m Sled Push/Pull Ropes (Sled 30kg, plus 50kg/Sled 30kg plus 25kg)
2 min – AMRAP Farmers Walk (45kgx2/30kgx2)
2 min – rest

Score = Total Reps
Sled 5 m = 1 Rep

CFA LITE Options:
Int1 – TF same, 40kgx2/25kgx2
Int2 – TF same, 30kg,40kg/30kg,20kg, 40kgx2/25kgx2
Int3 – TF same, 30kg,40kg/30kg,20kg, 40kgx2/25kgx2
Beg1 – TF 180/90kg, 30kg,25kg/30kg,5kg, 30kgx2/20kgx2
Beg2 – TF 180/90kg, 30kg,25kg/30kg,5kg, 22.5kgx2/15kgx2
Beg3 – TF 90/40kg, 30kg,10kg/30kg, 15kgx2/10kgx2,

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 – Coach Sam going overhead as Gwen (left) completes her shuttle walking during a touch couplet of Clean & Jerks, and Running!!!!

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 WOD

1) Row the following Intervals FT:
1000 m or 100 SDHP (20kg/12kg)
Rest 2 min
750 m or 75 SDHP (20kg/12kg)
Rest 1 min
500 m or 50 SDHP (20kg/12kg)
Rest 30 sec
250 m or 25 SDHP (20kg/12kg)

TC – 15 min

Score = Time/TC Plus 1 sec/rep missed

then…

2) Complete 3 Rnds of the following for Max Reps…

AMRAP 5 min:
600 m Run
100 DU
AMRAP BB Facing Burpees

Rest 2 min

Score = Total Reps
10m = 1 Rep

LITE WOD

1) Options:
Beg1 – SDHP (16/12kg)
Beg2 – SDHP (12/8kg)
Beg3 – SDHP (8/5kg)

Then…

2) Options:
Int1/2/3 – same
Beg1/2/3 – SU

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 – Our CrossFit Algoa Newton Park Kick-off meeting for our 2020 Summer Transformation Challenge starts tonight at 19:15! If anyone is interested in still signing up… we have a few spots left…so please contact us ASAP on the numbers and/or email below!

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’ED WOD

1) DB Overhead Squat 3 each side – E90sOn90s for 9 min (6 Rnds) (Max Day)

Score = Load (record weakest side’s load, note strongest side’s load)

then…

2) Complete 5 Rnds of the following FT:
10 KB Hang Snatch Left (32kg/20kg)
7 Burpee Box Jump Overs (61cm/51cm)
10 DB Hand Snath Right (32kg/20kg)
7 Burpee Box Jump Overs (61cm/51cm)

TC – 18 min

Score = Time/TC plus 1 sec/rep missed
NB KB Hang snatch – is a power snatch

LITE WOD

1) Options:
Beginners – reduce loading so that appropriate form is maintained

then…

2) Options:
Int1 – same
Int2 – 28/20kg
Int3 – 24/16kg
Beg1 – 20/12kg, Bp SO (61/51cm)
Beg2 – DB 10/7.5kg, Bp SO (41cm)
Beg3 – DB 7.5/5kg, Bp Step over PVC

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 – Our CrossFit Algoa Summerstrand Kick-off meeting for our 2020 Summer Transformation Challenge starts tonight at 19:00! Our Newton Park Kick-off meeting is tomorrow evening (Thursday) at 19:15. If anyone is interested in still signing up… we have a few spots left…so please contact us ASAP on the numbers and/or email below!

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’ED WOD

1) AMRAP the following for 25 min:
15 Pull-ups
15 Wall Balls (10kg/6.3kg)
15 m HS Walk
15 KB/DB Lunges (1x24kg/1x16kg)
300 m Row or 30 SDHP (20kg/12kg)

Score = Total Reps

90 Reps/Rnd

NB – KB/DB Lunge – Carry DB/KB in any manner

LITE WOD

1) Options:
Int1 – 12m HSW, DB 1×22.5kg/1x15kg, 87R/Rnd
Int2 – 10m HSW, DB 1x20kg/1x15kg, 85R/Rnd
Int3 – 8m HSW or 3 WW, DB – same, 83R/Rnd
Beg1 – PU (P/G), Half WW (same I3), WB (6.3/4.5kg), BSO (61/51cm), KB 1x16kg/1x12kg, SDHP (16/12kg)
Beg2 – RR (1/0.5m), BW (str), WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), KB 1x12kg/1x8kg, SDHP (12/8kg)
Beg3 – RR (0.5/0m), BW (bnt), WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), DB 1×7.5kg/1x5kg, SDHP (8/5kg)

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

Featured Image – Schmolly’s idea of getting in some work on the Ski Erg!!:) I think she needs to review physics 101 … Work = Force x distance! 🙂

Reminder to check out the information on our life changing Transformation Challenge starting this week Wednesday (Summerstrand) and Thursday (Newton Park)… If you want more info, complete the contact form here – https://crossfitalgoa.com/transformation-challenge/ !!

#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

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) Strict Press 1, Push Press 2, Push Jerk 3 – E2ndMon2ndM 10 (5 rnds)

Score = Load

then…

2) Complete the following FT:
400m-400m-400m Run
12-9-6 TNG Clean (power) and Jerk (push) (80kg/55kg)

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:
Reduce load to maintain appropriate form!

then…

2) Options:
Int1 – 75/52kg
Int2 – 70/49kg
Int3 – 65/45kg
Beg1 – 50/35kg
Beg2 – 40/25kg
Beg3 – 30/20kg

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 – Prabshan, Don and Jimela in the US! Don is over in Texas for work and hooked up with our recent members Prabs and Jimela (who now live in Texas) for some training!!  We missed you guys!!!!!

Reminder to check out the information on our life changing Transformation Challenge starting this week Wednesday (Summerstrand) and Thursday (Newton Park)… If you want more info, complete the contact form here – https://crossfitalgoa.com/transformation-challenge/ !!

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’ED WOD

1) Pause Back Squat 5-5-5-5-5
(75% of 90% of 1 RM)
(If missed last week do 70% of 90% of 1 RM for 5-5-5-5-5)

Score = Load

Then…

2) AMRAP the following for 14 minutes:
30 sec Handstand Hold at wall
30 sec L-sit
30 sec Neutral Hold (Rings)
30 sec Deadhang from bar (hallow body position)

Score = Total Time held in sec
1 sec = 1 Rep

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

LITE WOD

1) Options:

Another lower volume week…but if you missed last week do on 70% but 5-5-5-5-5 (or only 3 sets 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 – same
Int2 – weak L-sit
Int3 – L-Sit (1 leg str), 25s Deadhang
Beg1 – Piked Hold (61/51cm), T-sit, N-Hold (banded), 20s Deadhang
Beg2 – Piked Hold (41cm), T-sit (1ft dwn), N-hold (Paral/Box-str legs), 15s Deadhang
Beg3 – Piked Hold (flr), F-Bridge (T), N-hold (Paral/Box-bnt legs), 15s Deloaded Deadhang

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 – Sandy and Monique on Split Jerks!!  Have a great weekend all!!!!!

Reminder to check out the information on our life changing Transformation Challenge starting soon at both our venues … If you want more info, complete the contact form here – https://crossfitalgoa.com/transformation-challenge/ !!

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) Practice Bar Muscle-ups

Score = For Quality

then…

2) Complete 10 Rnds of the following FT:
5 Bar Muscle-ups
9 Thrusters (43kg/29kg)

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 3 B-MU, 40/27kg
Int2 – 5 B-MU (B/P), 37/25kg
Int3 – 5 B-MU (P/G) or Jump B-MU, 35/22kg
Beg1 – PU (P/G), 5 RD (B/P), 30/20kg
Beg2 – 5 RR (1/0.5m), 5 S-PD (str), 25/15kg
Beg3 – 5 RR (0.5/0m), 5 S-PD (bnt), 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/

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

Featured Image – Gavin on Box Jump Overs while Crystal is getting set-up for some Piked Push-ups @CrossFitAlgoaSummerstrand!

Reminder to check out the information on our life changing Transformation Challenge starting soon at both our venues … If you want more info, complete the contact form here – https://crossfitalgoa.com/transformation-challenge/ !!

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 WOD

1) Split Jerk 2 – E90sOn90s for 12 min (8 Rnds)
Start at 60% 1 RM, climb Max a Day
NB – from rack/blocks

Score = Load

then…

2) AMRAP 9 min of the following with a BB (52kg/36kg):
10 Deadlift
10 Split Jerks (alternating)

Score = Total Reps

NB – 1 Rnd is 20 reps

LITE WOD

1) Options:
Reduce loading to maintain great form

Then…

2) Options:
Int1 – 50/35kg
Int2 – 45/30kg
Int3 – 43/28kg
Beg1 – 40/25kg
Beg2 – 30/20kg
Beg3 – 20/12kg

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 – Vuyani on some Hang Power Cleans during a FUN metcon!!

Reminder to check out the information on our life changing Transformation Challenge starting soon at both our venues … If you want more info, complete the contact form here – https://crossfitalgoa.com/transformation-challenge/ !!

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 #CrossFitAlgoa #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

1) Practice HS Walking

Score = Max Unbroken Distance (m)

then…

2) Complete the following for Time:
21-15-9 of:
HS Walking (m)
70 DU (after each Rnd HSW)
Rest 3 min

15-12-9 of:
HS Walking (m)
70 DU (after each Rnd HSW)
Rest 2 min

12-9-6 of:
HS Walking (m)
70 DU (after each Rnd HSW)

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:
Scale to – Piked Holds, Piked Holds w opp shl taps, HS Wall, HS w weight transfer, HS opp shl taps (no score for scaled- insert 1 on B1)

then…

2) Options:
Int1 – 15-12-9/12-9-6/9-6-3 HSW, 60 DU
Int2 – 12-9-6/9-6-3/6-3-1 HSW, 50 D
Int3 – WW 5-4-3/3-2-1/2-1-1, 40 DU
Beg1 – Half WW (same I3)
Beg2 – BW (str), SU
Beg3 – BW (bnt), 60 SU

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