Featured Image – Our 18:00 Newton Park Class on those double-unders!:)

#AfricaInTheOpen #RSAinTheOpen #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)
a) Pause Front Squat 5×3 (Take 85% of 90% of your 1RM FS)
(Hold in hole for 3 sec)

Score = Load

then…

b) AMRAP 15 min:
200 m Bumper Run (20kg/15kg)
7 Strict C2B Pull-ups
7 Strict HSPU
10 Clusters (20kg/15kg)

Score = Total Reps
10m = 1 Rep
44 Reps/Rnd (40 r/rnd Int1/2/3)

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 – 5 S/C2B, 5 S/HSPU
Int2 – 5 S/PU, 5 S/HSPU (1/2 AbM)
Int3 – Run 15/10kg, 5 S/PU, 5 S/HSPU (2/3 AbM)
Beg1 – Run 15/10kg, 7 C2B (P/G), 7 Piked PU (61cm/flr)
Beg2 – Run 10/5kg, 7 RR (1/0.5m), 7 Piked PU (flr/kns)
Beg3/TC – Run 5/2.5kg, 7 RR (0.5/0m), 7 Piked PU (kns), 12/7kg

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 – The Reebok CrossFit Games Open for 2020 is done!! A MASSIVE CONGRATULATIONS goes out to everyone from CrossFit Algoa who registered and participated in The Open!!!!!

#AfricaInTheOpen #RSAinTheOpen #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

Reminder T/Chall to complete any outstanding testing 1/2/3

1) In pairs AMRAP the following for 10 min:
Athlete 1 – 2 Rope Climbs (4.5m)
Athlete 2 – AMRAP Burpees

Score = Total Reps (RC and Bps)
NB Burpees – double leg jump back, double leg jump up, jump and clap overhead (feet must leave floor)

then…

2) Complete 3 Rnds for time of:
21 TNG Power Clean (60/40kg)
21 GHD Sit-ups

TC = 10 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 – same
Int2 – 2.25m (Half – no jump)
Int3 – 12 Assist. R/PU
Beg1 – 4 R/Pulls – lying to stand (str legs)
Beg2 – 4 R/Pulls – lying to stand (bnt legs)
Beg3/TC – 6 Rope Rows

2) Options:
Int1 – 55/37kg, 15 GHD SU (or 21 W-SU 24/16kg)
Int2 – 50/33kg, 21 W-SU (20/12kg)
Int3 – 45/29kg, 21 W-SU (20/12kg)
Beg1 – 40/25kg, 21 W-SU (16/12kg)
Beg2 – 30/20kg, 21 SU
Beg3/TC – 20/12kg, 15 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 – Our Friday Night Lights Open Testing and Celebratory Braai at our NEW CrossFit Algoa Summerstrand facility was a blast!! Thank you to everyone who could test or support and/ braai with us!!!!

#CrossFitAlgoaSummerstrand #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

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)
a) Testing of Open Workout 20.5 for those registered athletes who have not tested and also for all Summer T/Challenge members who have not tested on this yet!

but for the rest…

a) AMRAP the following for 24 min:
100 DU
20 DB Snatches (30kg/20kg)
400m Run

Score = Total Reps
10m = 1 Rep
DB – both heads of DB touch floor (power/muscle-snatch)

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

LITE WOD

1) Options:
Int1 – 90 DU
Int2 – 80 DU, 25/15kg
Int3 – 70 DU, 20/15kg
Beg1 – 100 SU, 15/10kg
Beg2 – 100 SU, 10/7.5kg, AMRAP20
Beg3/TChal – 70 SU, 7.5/5kg, AMRAP20

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 – Open Workout 20.5 is here!! Visit games.crossfit.com for more details!

#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

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

This will be used as Test 3 for the T/Chall

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

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

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)

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.).

OR
…if you have completed Open Workout 20.5…then complete any 1-2 Workouts that you have missed this week OR any 2 workouts from our AFL Competitors Programming!

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 – Open Workout 20.5 is here!! Visit games.crossfit.com for more details!

#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

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

This will be used as Test 3 for the T/Chall

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

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

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)

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 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 – Schmolly dreaming of Open Workout 20.5…:)

#SchmollyTheCrossFitAlgoaMascott #AfricaInTheOpen #RSAinTheOpen #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 and LITE WODS

1) BB Drills (20kg/15kg):
Deadlift
Power Clean
Thruster
Cluster

Score = For Quality

then…

2) AMRAP the following for 17 min:
21 Thrusters (20kg/15kg)
15 BB Facing Burpees
21 Jumping Alt Lunges
9 m HS Walk

Score = Total Reps

Open Athletes – 5 min only
TC SS – 12 min

EXTRAS WOD

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

LITE WOD

1) Options:
BB but PVC for beginners

2) Options:
Int1/2/3 – same (3 can do 3 WW)
Beg1 – BW (str)
Beg2 – 15/9kg, BW (bnt)
Beg3/TC – 7/12kg, BW (bnt)
TC SS – AMRAP 12 min

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 – Founder and Head Coach Dave presenting CrossFit Algoa’s very first Transformation Challenge to members at the new Summerstrand venue! Image courtesy of @normthehulk … keen to come give CrossFit Algoa a go in Newton and/or Summerstrand ?…Give us a shout on the contact details below to schedule your 3 Free Trial Classes!! All welcome!!!!

#CrossFitAlgoaSummerstrand #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #AfricaInTheOpen #RSAinTheOpen #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) Deload Pause Front Squat 2-2-2 (Take 80% of 90% of your 1RM FS)
(Hold in hole for 3 sec)

Score = Load

then…

b) T-Chall 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) Beginners – Reduce loading to maintain great form
TC SS – Light Loading

then…

2) Options:
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 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 – Does your Exercise Prescription work for you? We offer 3 Free Trial classes for those wanting to see what CrossFit Algoa is all about! We now have venues in both Newton Park and Summerstrand, so contact us on the details below to schedule your 3 Free Classes with us!

#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

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 5×5 (count sets at or >70% 1RM)

Score = Load

then…

2) T/Challenge T1 – 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

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

LITE WOD

1) Options:
Beg3/TC – Remain on light loading (5-20kg)

2) Options:
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 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 massive congrats to the BOKKE who won the Rugby World Cup final beating England convincingly 32-12. An outstanding performance all round!!

REMINDER – Our Kick-off Meeting for our CrossFit Algoa SUMMERSTRAND Transformation Challenge starts tonight at 19:00 at our Summerstrand Venue! There is still time to sign-up so contact us on the details below ASAP!

#Bokke #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

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)
a) Testing of Open Workout 20.4 for those registered athletes who have not tested!

but for the rest…

a) Complete the following for Time:
50 cal Row
50 Pull-ups
40 cal Row
40 C2B Pull-ups
30 cal Row
30 Bar Muscle-Up

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

Rowing Sub – 1 cal = 1 SDHP (20kg/12kg)

then…

b) Complete 500 DU for time

TC = 7 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 – 45 PU, 35 C2B, 20 B/MU
Int2 – 45 PU, 35 C2B, 15 B/MU
Int3 – 40 PU, 30 C2B, 15 J-B/MU or B/MU (G/P)
Beg1 – 40 PU (P/G), 45 C2B PU (P/G), 20 RD (B/P), SDHP (16/12kg)
Beg2 – 80 RR (1/0.5m), 30 S/PD (Str), SDHP (12/8kg)
Beg3/TChal – 70 RR (0.5/0m), 30 S/PD (Bnt), SDHP (10/5kg)

2) Options:
Int1 – 450 DU
Int2 – 400 DU
Int3 – 350 DU
Beg1 – 500 SU
Beg2 – 400 SU
Beg3/TC – 350 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 – All the Best to the Bokke who take on England today in the 2019 Rugby World Cup Final!! BRING IT HOME BOKKE!!!!!

REMINDER – we will hold classes at 7:30 – 8:30 at both CrossFit Algoa Newton Park and CrossFit Algoa Summerstrand and there will be no Open Box due to the Rugby World Cup Final Game!

#GoBokke #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 and LITE WOD’S

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

Reebok CrossFit Games – Open Workout 20.4

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2020/4

WORKOUT 20.4

For time:
30 box jumps
15 clean and jerks, 65/95 lb.
30 box jumps
15 clean and jerks, 85/135 lb.
30 box jumps
10 clean and jerks, 115/185 lb.
30 single-leg squats
10 clean and jerks, 145/225 lb.
30 single-leg squats
5 clean and jerks, 175/275 lb.
30 single-leg squats
5 clean and jerks, 205/315 lb.

♀20-in. box; ♂24-in. box

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed ;
Note: Tie-break end of pistols/BJ

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀51cm, S-leg squat, CJ 65-85-115-145-175-205 lb.
♂61cm, S-leg squat, CJ 95-135-185-225-275-315 lb.

Scaled (Ages 16-54)
♀51cm, 6.3kg M-ball SU, CJ 35-55-75-95-115-135 lb.
♂61cm, 9.1kg M-ball SU, CJ 65-95-115-135-155-185 lb.

Teenagers 14-15
♀51cm, S-leg squat, CJ 35-55-75-95-105-115 lb.
♂61cm, S-leg squat, CJ 65-95-115-135-155-185 lb.

Scaled Teenagers 14-15
♀51cm, 6.3kg M-ball SU, CJ 35-45-65-75-85-95 lb.
♂61cm. 9.1kg M-ball SU, CJ 45-65-85-105-125-145 lb.

Masters 55+
♀51cm, 6.3kg M-ball SU, CJ 65-75-95-105-125-145 lb.
♂61cm, 20-lb. M-ball SU, CJ 95-115-135-155-185-205 lb.

Scaled Masters 55+
♀41cm, 6.3kg M-ball SU, CJ 35-45-65-75-85-105 lb.
♂51cm, 20-lb. M-ball SU, CJ 45-65-85-105-125-145 lb.

Min acceptable weights in kg are 6 kg (14 lb.), 9 kg (20 lb.), 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 124 kg (275 lb.), and 142 kg (315 lb.).

OR
…if you have completed Open Workout 20.4…then complete any 1-2 Workouts that you have missed this week OR any 2 workouts from our AFL Competitors Programming!

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