Featured Image – The CrossFit Algoa Kids Holiday Camp was a blast!!!! A big congrats to all the Kids who attended!! In shot, some of the Kids ready for some musical Wall Ball action!!!! If you are interested in our CrossFit Algoa Kids Program please contact us on the info 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 WOD

1) T/Challenge Members must Re-Test on Tests 1/2/3 if they missed any of these from Monday to Wednesday!

Tabata the following with a BB (35kg/25kg):

a) Power Snatch
Rest 2 min

b) OHS
Rest 2 min

c) Clean (power) and Jerk (push)
Rest 2 min

d) Front Squat
Rest 2 min

e) Hang Power Clean
Rest 2 min

f) Thrusters

Score = Total Reps

LITE WOD

1) Options:
Int1/2 – same
Int3 – 30/22kg
Beg1 – 25/18kg
Beg2 – 20/15kg
Beg3/TC – 15/10kg

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 – CrossFit Algoa Kids having tons of fun on Day 1 of their Holiday Camp yesterday!!

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).

#CrossFitAlgoaKids #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) Complete any strength testing missed this week (Mon – Front Squat / Tues – Strict Press / Wed – Power Clean)

For those who completed all three tests…complete the following:

Airbike Test – 50/35 Cal for Time

Score = Time

then…

2) T/Challenge Members must Re-Test on Tests 1/2/3 if they missed any of these from Monday to Wednesday!

Complete 3 Rnds of the following FT:
600m Run
30m HS Walk
30m Burpee Broad Jump

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

LITE WOD

1) Options:
Beg/TC – Reduce loading to maintain great form

2) Options:
Int1 – 25m HSW
Int2 – 20m HSW
Int3 – 15m HSW or 5 WW
Beg1 – 10 Half WW
Beg2 – BW (str) 30m
Beg3/TC – Run 500m, BW (bnt) 30m, Burpee Step Forward

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 – Norm storming his way through his Re-test on Test 2, and smashing his score on the Summer Transformation Challenge at our Summerstrand location on Monday evening!

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).

#CrossFitAlgoaSummerTransformationChallenge #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)
a) For those who missed the Front Squat – 1RM Test on Monday or Tuesday…please complete today!

Score = Max Load

Warm-up Sequence – 90-100% 1 RM:
5 @ 40-50%
3 @ 60%
1 @ 75%
1 @ 85%
1 @ 90%
Test at 101%-103% or 100% plus a pinch!
Nb – Maintain great form; use a belt; do not be greedy!

OR…

b) If you tested the Front Squat then test the Strict Press – 1RM Test using the same warm-up sequence above!

Score = Load

OR…

c) If you tested both the Front squat and Strict Press then test the 1RM Power Clean today! Use the same warm-up sequence above!

Score = Load

then…

b) Those on the T/Challenge complete on the same level of scaling as the 1st Test!
For the rest, you can adjust the intensity and scale up!

Open Workout 20.5 will be Test 3 for the T/Challenge

1) Reebok CrossFit Games – Open Workout 20.5

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2020/5

WORKOUT 20.5

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots

♀14-lb. ball to 9 ft.
♂20-lb. ball to 10 ft.

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

The official weight is in pounds. For your convenience,the minimum acceptable weights in kilograms are 9 kg(20 lb.), 6 kg (14 lb.), and 4 kg (10 lb.).

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

LITE WOD

1) Options:
Beginner – Must maintain great form to climb further

then…

2) Options:

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀14-lb. WB, 9ft
♂20-lb. WB, 10ft

Scaled (Ages 16-54)
♀PU, 10-lb. WB, 9ft
♂PU, 14-lb. WB, 10ft

Teenagers 14-15
♀10-lb. WB, 9ft
♂14-lb. WB, 9ft

Scaled Teenagers 14-15
♀PU, 10-lb. WB, 9ft
♂PU, 14-lb. WB, 9ft

Masters 55+
♀C2B PU, 10-lb. WB, 9ft
♂C2B PU, 20-lb. WB, 9ft

Scaled Masters 55+
♀J-C2B PU, 10lb. WB, 8ft
♂J-C2B PU, 14lb. WB, 8ft

FOR ITENSITY
Rx’d (Ages 16-54) – 20-lb. WB, 10ft/14-lb. WB, 9ft

Scaled (Ages 16-54) – PU, 14-lb. WB, 10ft/PU, 10-lb. WB, 9ft

Teenagers 14-15 – 14-lb. WB, 9ft/10-lb. WB, 9ft

Scaled Teenagers 14-15 – PU, 14-lb. WB, 9ft/PU, 10-lb. WB, 9ft

Masters 55+
C2B PU, 20-lb. WB, 9ft/C2B PU, 10-lb. WB, 9ft

Scaled Masters 55+
J-C2B PU, 14lb. WB, 8ft/J-C2B PU, 10lb. WB, 8ft

CFA LITE
Int1/2/3 – Rx
Beg1 – J-C2B, 6.3/4.5kg to 10/9 ft
Beg2 – 30 RR (1/0.5m), 30 S-PD (str), 60 SDHP (12/8kg), 80 WB (6.3/4.5kg, 8 ft)
Beg3/TC – 30 RR (0.5/1m), 30 S-PD (bnt), 60 SDHP (8/5kg), 80 WB (6.3/4.5kg, 9ft/2,34cm-7.67ft)

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 – Join in on our Fun Fitness HOLIDAY CAMP for kids on Wednesday and Thursday 4th & 5th December!!  We will focus on developing their fitness in a fun and safe environment with activities and games that will include obstacle course racing, rope climbing, ball skills, skipping, and much much more!!

Get your Kids active this holiday and join in!!

RSVP by Tuesday 3rd December

0845086893 (Cindy)

Info@algoacrossfit.com

#CrossFitAlgoaKids #CrossFitAlgoa #CrossFitAlgoaSummerstrand #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)
a) For those who missed the Front Squat – 1RM Test yesterday…please complete today!

Score = Max Load

Warm-up Sequence – 90-100% 1 RM:
5 @ 40-50%
3 @ 60%
1 @ 75%
1 @ 85%
1 @ 90%
Test at 101%-103% or 100% plus a pinch!
Nb – Maintain great form; use a belt; do not be greedy!

b) For the rest Test Strict Press – 1RM Test using the same warm-up sequence above!

Score = Load

then…

2) Those on the T/Challenge complete on the same level of scaling as the 1st Test!
For the rest, you can adjust the intensity and scale up!

T/Challenge Test 2

AMRAP 14 min:
400 m Run
20 Med Ball Cleans (9.1kg/6.3kg)
15 m Broad Jumps
10 T2B

Score = Total Reps
10m = 1 Rep
85 Reps/Rnd

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

LITE WOD

1) Options:
Beginner – Must maintain great form to climb further

then…

2) Options:
AFL RX Athletes Scale up to 13.6kg/10kg Wall Ball!
Int1/2/3 – same
Beg1 – MB (6.3/4.5kg), HLR
Beg2 – MB (6.3/4.5kg), HKR
Beg3/TC – 15 MB (6.3/4.5kg), SU (80 R/Rnd)

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 – Join in on our Fun Fitness HOLIDAY CAMP for kids!!  We will focus on developing their fitness in a fun and safe environment with activities and games that will include obstacle course racing, rope climbing, ball skills, skipping, and much much more!!

Get your Kids active this holiday and join in!!

RSVP by Tuesday 4th December

0845086893 (Cindy)

Info@algoacrossfit.com

#CrossFitAlgoaKids #CrossFitAlgoa #CrossFitAlgoaSummerstrand #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 WODS

1) Front Squat – 1RM Test

Score = Max Load

Warm-up Sequence – 90-100% 1 RM:
5 @ 40-50%
3 @ 60%
1 @ 75%
1 @ 85%
1 @ 90%
Test at 101%-103% or 100% plus a pinch!
Nb – Maintain great form; use a belt; do not be greedy!

then…

2) Those on the T/Challenge complete on the same level of scaling as the 1st Test!
For the rest, you can adjust the intensity and scale up!

T/Challenge Test 1 – AMRAP the following with a 32kg/24kg KB for 12 min:
15 (7/8 e) KB Snatch (hang power)
21 m Waiter Walk (Non-Dominant)
21 m Waiter Walk (Dominant)
15 GHD Sit-ups

Score = Total Reps

NB – AFL Athletes – NOTE increased loading below!

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

LITE WOD

1) Options:
Beginner – Must maintain great form to climb further

then…

2) Options:
For AFL RX athletes – scale up to a 40kg/28kg KB!
Int1 – 24/16kg, 12 GHD SU (or W-SU 24/16kg)
Int2 – 24/16kg, 10 W-SU (24/16kg)
Int3 – 20/12kg, 10 W-SU (20/12kg)
Beg1 – 16/12kg, 10 W-SU (16/12kg)
Beg2 – 12/8kg, 10 SU
Beg3/TC – 12/8kg Russian KBS, 10 SU (AMRAP 9)

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 – Some of our CrossFit Algoa Kids receiving their yearly attendance certificates this week! Good work CrossFit Algoa Kids, Head Kids Coach Cindy and Coach Anje!!!!

If you would like more information on our CrossFit Algoa (Newton Park/Summerstrand) or CrossFit Algoa Kids, 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 & LITE WOD

1) Burden Run (Bumper 20kg/10kg) to 3rd Avenue Dip’s Bridge and back (2.6km) – FT
CFA Summerstrand – 2 x arround block (2km) plus arround field (400m) and arround entrance (200m)

Score = Time

LITE Options: Int1/2 – same ; Int3 – 15/10kg ; Beg1 – 10/5kg ; Beg2 – 5/2.5kg

then…

2) In Teams of 5, AMRAP 15 min:
15 Partner Tyre Flips (270kg/180kg)
30 Synchro Box Jumps (51cm)

Score = Total Reps

CFA LITE Options:
Int1/2/3 – same
Beg1 – 180/90kg (2 on Tyre)
Beg2 – 180/90kg (3 on Tyre)
Beg3/TC – 90/60kg (2 on Tyre)
CFA Summerstrand Tyre Flip Sub – Partner Deadlift (RX – 190/125kg; Beg1 – 125/85kg; Beg2 – 100/70kg; Beg3 70/50kg)

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 – Join in on our Fun Fitness HOLIDAY CAMP for kids!!  We will focus on developing their fitness in a fun and safe environment with activities and games that will include obstacle course racing, rope climbing, ball skills, skipping, and much much more!!

Get your Kids active this holiday and join in!!

RSVP by Tuesday 4th December

0845086893 (Cindy)

Info@algoacrossfit.com

#CrossFitAlgoaKids #CrossFitAlgoa #CrossFitAlgoaSummerstrand #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 WOD

1) AMRAP the following for 15 min (5 Rnds):
Min 1 – HS Walk (m)
Min 2 – Pistols (alt.)
Min 3 – Strict Ring Dips

Score = Reps

then…

2) Complete 10 Rnds of the following FT:
7 C2B Pull-ups
7 Thrusters (43kg/29kg)
7 BB Facing Burpees

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:
Int1/2
Int3 – WW (1 = 3m), Banded Pistols (P/G), S/RD (R/B)
Beg1 – Half WW (1 = 1.5m), Box Pistols (Hip crease at top knee), S/RD (B/P)
Beg2 – BW (str), Box Pistols (Hip just above top knee), Seated PD (Str)
Beg3/TC – BW (bnt), Lunges – alt, Seated PD (Bnt)

then…

2) Options:
Int1 – 6 C2B PU
Int2 – 40/27kg, 5 C2B PU
Int3 – 40/27kg, 4 C2B PU
Beg1 – 30/20kg, 5 C2B PU (G/P)
Beg2 – 25/15kg, 7 RR (1/0.5m), BBF Bps (S/O)
Beg3/TC – 20/12kg, 7 RR (0.5/0m), BBF Bps (S/O)

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 – Coach Sam catching everyone’s attention by explaining yesterday’s fun little 25 min AMRAP (as many reps as possible)!

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) Practice Kipping HSPU

Score = For Quality

then…

2) Complete the following FT:
6-5-4-3-2-1 Kipping Deficit HSPU (30cm/21cm)
1-2-3-4-5-6 Power Clean (111kg/77kg)

TC = 9 min

Score = Time/TC plus 1 sec/rep missed

then…

3) Accumulate 3 min of L-sitting FT

Score = Time

EXTRAS WOD

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

LITE WOD

1) Options:
Beg/TC – Reduce loading to maintain great form

2) Options:
Int1 – D/HSPU 21/14cm, 102/70kg
Int2 – D/HSPU 15/9cm, 90/63kg
Int3 – D/HSPU 9/6cm, 80/55kg
Beg1 – Def P/PU (61m/51cm, def 4.5/3cm), 70/50kg
Beg2 – 12-10-8-6-4-2 Piked PU (F/K), 50/30kg
Beg3/TC – 12-10-8-6-4-2 Piked PU (F/K), 30/20kg

3) Options:
Int1 – same
Int2 – Weak L-sit
Int3 – 1 Legged L-sit
Beg1 – Tuck Sit
Beg2 – Tuck sit (1 Ft down)
Beg3/TC – Front Bridge

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 – Jemima “Might Mouse” on some strict pressing while her sister “Awesome” Amber watches on!

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 Front Squat 3×2 (Take 95% of 90% of your 1RM FS)
(Hold in hole for 3 sec)

Score = Load

then…

2) AMRAP the following for 25 min:
3 Burpee Box Jump Over (76cm/61cm)
6 Push-ups
9 T2B
12 DB Power Snatch – alt (30kg/20kg)
15 DB Squats (30kg/20kg)
21 Cal Row OR 21 SDHP (20kg/12kg)

Score = Total Reps

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

LITE WOD

1) Beginners – Reduce loading to maintain great form
TC SS – Light Loading

then…

2) Options:
Int1 – 25kg/15kg
Int2/3 – 22.5/15kg
Beg1 – 15/10kg, B/BJO (61/51cm), HLR, SDHP (16/10kg)
Beg2 – 10/7.5kg, B/BSO (61/51cm), PU (T/K), HKR, SDHP (12/8kg)
Beg3/TC – 7.5/5kg, B/BSO (51cm), PU (K), SU, SDHP (8/5kg)

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 – Guess who’s burning up on those DB Overhead Walking Lunges? 

#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) Practice the following Muscle-up drills:
a) Hallow Rock, Hallow Arch 3 x 7 each
b) Lat Activations 3 x 3 reps
c) Heel Toe Swinging 3 x 5 reps
d) Lunging Strict MU – pull to chest 3 x 3
e) Lunging Strict MU – pull to chest, transition to dip (bottom) 3 x 3 (holding 3 sec)
f) Lunging Strict MU – pull to chest, transition to dip (bottom), jump and press to neutral hold 3 x 3 (holding 3 sec dip, 3 sec neutral hold)
g) Progress to complete with higher rings (less reliance on legs)

then…

2) Complete 3 Rnds of the following FT:
16 Muscle-ups
600 m Run

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

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

LITE WOD

1) Beginners – NB only move onto the next level once 80% proficient

Further scaling – Rings attached to bands for resistance!

then…

2) Complete 3 Rnds of the following FT:
16 Muscle-ups
600 m Run

TC = 15 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 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