Featured Image – Schmolly catching some “shut eye” after a tough 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’ED WODS

1) Clean (squat) and Jerk (split) – EMOM 12 min (count sets >70% 1RM)

Score = Max Load

then…

2) Complete the following FT:
15 TNG Clean (any) and Jerk (any) (100kg/70kg)
30 TNG Clean (any) and Jerk (any) (60kg/40kg)

NB – Must be TNG (min of 3 reps at a time), 3rd rep can be dropped if 10kg bumpers and up used!

TC = 12 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) Options:
Beginner 2/3 (TC) – Power Clean, Front Squat, Push Press/Jerk

then…

2) Options:
Int1 – 90/63kg; 55/38kg
Int2 – 85/60kg, 50/35kg
Int3 – 80/60kg, 45/31kg
Beg1 – 70/45kg, 40/28kg
Beg2 – 50/32kg, 35/25kg
Beg3/TChal – 45/25kg, 30/20kg

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 –HERO WOD … Devil of Ramadi V2 – Dedicated to decorated US Navy Seal veteran and sniper, Chris Kyle (April 8, 1974 – February 2, 2013).

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 & LITE WOD

1)  “Devil of Ramadi V2” CrossFit Overwatch Hero WOD (https://wodwell.com/wod/devil-ramadi-v2/)

Dedicated to decorated US Navy Seal veteran and sniper, Chris Kyle (April 8, 1974 – February 2, 2013).
Time Magazine commemorated Chris Kyle’s Final Mission. “To his enemies, he was the “Devil of Ramadi,” an unseen terror who harried insurgents with his rifle during Operation Iraqi Freedom, often from an impossible remove. He served four tours of duty. He was credited with some 160 confirmed kills and was awarded two Purple Hearts. He played a role in every major engagement in the Iraq war. To the 18,000 folks of Midlothian, Texas, a blue-collar town just south of Dallas, Navy SEAL sniper Chris Kyle, 38, was invincible, revered, a local boy, a hero who’d seen and done things they couldn’t imagine, and who then came back home to live with them again and to watch his children grow.” This workout was first posted by CrossFit Overwatch @crossfit_overwatch (Concord, CA, USA) on Instagram on Kyle’s birthday, April 8, 2017.

4 Rounds (with a Partner) for Time:
8 Man Makers (22.5kgx2/15kx2) / Plank Hold
20 Deadlifts (124kg/93kg) / Wall Sit
24 One-Arm Dumbbell Thrusters (22.5kg/15kg) / Scissor Kicks
Cash out:
500 Double-Unders / Row or SDHP (20kg/16kg)

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row (partner rows while other does DU).

TC = 30 min

Score = Time/TC plus 1 sec/rep missed
NB If no partner – time how long it takes you to complete half the designated reps and complete the 2nd mvt for the time taken to complete half the reps each mvt of each Rnd!

CFA LITE Options:
Int1 – 115/80kg, 450 DU
Int2 – 105/74kg, 400 DU
Int3 – 100/70kg, 20/12kg (DB/KB), 350 DU
Beg1 – 80/56kg, 15/10kg, 500 SU
Beg2 – 60/40kg, 10/7.5kg, 450 SU
Beg3/TC – 40/25kg, 7.5/5kg, 400 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 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 – Heavy Overhead Walking Lunges at CrossFit Algoa Newton Park … Fun Times!

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) AMRAP the following complex for 10 min:
3 Wall Balls (10kg/6.3kg)
1 Burpee Wall Ball (10kg/6.3kg)

Score = Reps

then…

2) CrossFit HQ WOD (191107/160315)

For time:
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

TC = 27 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:
Int1/2/3 – same
Beg1 – 6.3/4.5kg (10ft-3.048m/9ft-2.743m)
Beg2 – 6.3/4.5kg (9ft-2.743m/8ft-2.44m)
Beg3/TC – 6.3/4.5kg (6.3/4.5kg, 9ft-2.743m/2,34cm-7.67ft)

then…

2) Options:
Int1/2/3 – same
Beg1 – 1400-1000-600-200m
Beg2 – 1400-1000-600-200m
Beg3/TC – 1200-800-400-200-100m

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 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 – Gareth working hard on some Kettlebel Swings!! Put in the WORK and REAP the REWARDS – a simple principle that cannot be broken if you want to achieve the results you desire!!

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 WODS

1) In Teams of 3, AMRAP the following for 12 min (2 Rnds):
Min 1,2 – Bar Muscle-ups
Min 3,4 – HS Walk (m)
Min 5,6 – GHD Sit-ups

Score = Total Reps
1 m = 1 Rep

then…

2) Complete 5 Rnds of the following FT:
30 m DB OH Walking Lunge (40kg/30kg)
100 DU

TC – 18 min

Score = Time/TC plus 1 sec/rep missed
NB – use Dominant and non-dominant arms equally

EXTRAS WOD

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

LITE WOD

1) Options:

Int1 – GHD or W-SU (24/16kg)
Int2 – GHD or W-SU (24/16kg)
Int3 – M-Up (B/P), GHD or W-SU (24/16kg), HSW or WW (1 = 3m)
Beg1 – 60s PU (P/G), 60s Push-up, W-SU (16/12kg)
Beg2 – 60s RR (1/0.5m), 60s Push-up (T/K), W-SU (12/8kg)
Beg3/TC – 60s RR (0.5/0m), 60s Push-up (K), SU

2) Options:
Int1 – 35/25kg, 90 DU
Int2 – 30/20kg, 80 DU
Int3 – 25/15kg, 70 DU
Beg1 – 22.5/15kg, 100 SU
Beg2 – 15/10kg, 100 SU
Beg3/TC – 10/7.5kg, 90 SU

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 – @SchmollyTheCrossFitAlgoaMascott showing us a thing or 2 on efficiency… getting in some foam rolling while catching up on her beauty sleep!!!! 🙂

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)
a) Pause Front Squat 5×3 (Take 90% of 90% of your 1RM FS)
(Hold in hole for 3 sec)

Score = Load

then…

b) Complete 3 Rnds (20 min) of the following:
Min 1,2 – AMRAP STOH (70kg/49kg)
Min 3,4 – AMRAP Legless Rope Climbing (4.1m)
Min 5,6 – AMRAP Box Jump Overs (61cm/51cm)
Rest 1 min

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 – 65/42kg, LL/RC (2,25m)
Int2 – 60/40kg, 6x 1 pull-up/down climb (per ascent)
Int3 – 55/35kg, 6x R/PU
Beg1 – 50/32kg, 6x Jumping R/PU (per ascent), BSO
Beg2 – 40/25kg, 6x Rope Rows (1/0.5m), BSO (51cm)
Beg3/TC – 30/20kg, 6x Rope Rows (0.5/0m), BSO (41cm)
Rope Reps are per ascent (1 ascent = 1 rep)

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 – A large Saturday class at CrossFit Algoa Newton Park!! Last few weeks to get into shape before the Christmas Holiday’s…come try some trial classes… 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).

#AfricaInTheOpen #RSAinTheOpen #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) In Teams of 3, AMRAP the following for 15 min:
Min 1 – DB Box Step Overs (61cm/51cm with 30kgx2/22.5kgx2)
Min 2 – T2B
Min 3 – Strict HSPU

Score = Total Reps

then…

2) Complete 5 Rnds of the following FT:
30 KB Swings (32kg/24kg)
90 DU

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) Options:
Int1 – 25kgx2/20kgx2
Int2 – 22.5kgx2/15kgx2, HSPU (1/2 AM)
Int3 – 20kgx2/15kgx2, HSPU (2/3 AM)
Beg1 – 15kgx2/10kgx2, HLR, PPU (61cm/51cm)
Beg2 – 10kgx2/7.5kgx2, HKR, PPU (Flr/Kns)
Beg3/TC – 7.5kgx2/5kgx2, SU, PPU (Kns)

2) Options:
T2/3 AFL Competitors – 40kg(USA)/32kg(Russian)
Int1 – 80 DU
Int2 – 24/16kg, 70 DU
Int3 – 24/16kg, 60 DU
Beg1 – 20/12kg, 90 SU
Beg2 – 16/12kg, 80 SU
Beg3/TC – 12/8kg, 70 SU

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 – The ladies having some FUN after Saturday’s WOD…Hannah, Jemima, Bonita, Belinda, Audrey and Hannah!

#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 WODS

1) Practice Ring Muscle-up Drills

Score = For Quality

then…

2) Complete 27-21-15-9-6-3 of the following FT:
Thrusters (45kg/30kg)
C2B Pull-ups

TC = 17 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) Options:
Only move onto the next level of drilling once you are 80% proficient

then…

2) Options:
Int1 – 43/29kg, 24-18-12-6-3-1 C2B
Int2 – 40/26kg, 21-15-9-6-3-1
Int3 – 35/22kg, 18-12-6-3-1
Beg1 – 30/20kg, C2B (P/G) 21-15-9-6-3-1
Beg2 – 25/17kg, RR (1m/0.5m)
Beg3/TChal – 20/12kg, RR (0.5m/0m)

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 – CrossFit Algoa Summerstrand Class after a tough Workout on Thursday 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).

#CrossFitAlgoaSummerstrand #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 & LITE WOD

1) 2 TNG Power Snatch – EMOM 10 min (climb to a Max Day)

Score = Load

CFA LITE Options: Begginers/TC – Reduce loading to maintain appropriate loading

then…

2) In Teams of 5, in Indian File, AMRAP for 18 minutes:
7m Sled Push (30kg Plus 30kg/10kg)
7m Sled Pull – Seated Rope (30kg Plus 30kg/10kg)
7 Box Jumps (61cm/51cm)
7 Cal Airbike OR Row or Ski Erg
7 Burpees…then fall into line for next sled push
NB – 1st to finish burpees falls next in line to allow for overtaking!

Score = Total meters, reps and cal

CFA LITE Options:
Int1/2/3/Beg1 – same
Beg2/3/TC – Sled (30kg plus 20/5kg)

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 – Cyle getting in some outdoors lifting in at our CrossFit Algoa Summerstrand facility!

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).

#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 WOD

1) AMRAP the following for 12 min focusing on Quality and Form:
5 Pulls to invert hang (Rings)
20 sec Neutral Hold (Rings)
30 sec X-Bridge Left
30 sec X-Bridge Right

Score = Total Reps and Seconds of holding

then…

2) Mixed Tabata of the following Movements for 12 min with BB at 35kg/25kg:
1st 20 sec – Power Snatch
2nd 20 sec – OHS
3rd 20 sec – Rear Rack Push Press

Score = Total Reps

LITE WOD

1) Options:
Int1/2 – same
Int3 – Pull 2 IH (Bar), Band Rings N-Hold, Side-B (arm vertical)
Beg1 – Tuck Hang (3 sec), Band Rings N-Hold, Side-B
Beg2 – Tuck Hang, Seated P/Bar Hold Neutral N (str), Side-B
Beg3/TC – Hang/Tend to Hang (Hallow Body), Seated P/Bar Hold Neutral (bnt), Kneeling Side-B

then…

2) Options:
Int1/2 – same
Int3 – 30/20kg
Beg1 – 25/15kg
Beg2 – 15/10kg
Beg3/TC – 10/7kg

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 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 – CrossFit Algoa’s top 10 for Males and top 10 for Females after completing the 2020 Reebok CrossFit Games Open! Congratulations on your placings ladies and gents!!

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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) Power Clean and Push Jerk 2 – EMOM 15 min (Climb to Max Day)

Score = Load

then…

2) Complete the following couplet FT:
Run 800m-600m-400m
HS Walk 60m-40m-20m

TC – 17 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 – 50-30-10m
Int2 – 40-20-10m
Int3 – 12-6-3 WW
Beg1 – BW (str)
Beg2 – BW (bnt)
Beg3/TC – 600-400-200m, 50-30-10m BW (bnt)

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