Featured Image – A sea of Barbells at last years EECC! Entries for the @Endurade @EastCapeChamps close Wednesday 22 May 2019. SO DON’T MISS OUT ON THE ACTION AND ENTER ASAP! Visit http://eastcapechamps.co.za/ for more details!! Register at: http://eastcapechamps.co.za/registration/

If you are keen to Volunteer, please contact us on info@algoacrossfit.com Thank you!

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports
#Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar
#futuretech #retreatonmain @roxannestottelaar @superspar_bluewaterbay #superspar_bluewaterbay for keeping our athletes fed with healthy & nutritious food over the weekend! #actionsportssummerstrand for your goodie bags and supplying awesome @reebok_sa apparel #despatchsuperspar #kombederfjouself #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

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) Segment Clean Deadlift, Clean (squat), Split Jerk – E90sOn90s for 12 min (8 Rnds) (Max Day, count sets >70% 1RM)

Score = Load

then…

2) Complete the following couplet FT:
9-6-3 Clean (any) and Jerk (any) (102kg/70kg)
100-100-100 DU

TC = 9 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:
Beg1/2 – Power clean, Front squat (for clean) and PP/PJ

then…

2) Options:
Int1 – 95kg/66kg
Int2 – 90kg/63kg, 80 DU
Int3 – 85kg/60kg, 50 DU
Beg1 – 60kg/40kg SU
Beg2 – 40kg/25kg, SU 70/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 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 – Don, Wilma, Hannah and Alwyn at last years EECC! Entries for the @Endurade @EastCapeChamps close Wednesday 22 May 2019. SO DON’T MISS OUT ON THE ACTION AND ENTER ASAP! Visit http://eastcapechamps.co.za/ for more details!! Register at: http://eastcapechamps.co.za/registration/

If you are keen to Volunteer, please contact us on info@algoacrossfit.com Thank you!

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports
#Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar
#futuretech #retreatonmain @roxannestottelaar @CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

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) EMOM complete a RM set on each of the following for 12 min:
Min’s 1,2,3 – Strict Deficit HSPU (15cm/9cm)
Min’s 4,5,6 – Strict HSPU
Min’s 7,8,9 – HSPU (kipping)
Min’s 10,11,12 – Wall Walk (non-stop RM)

Score = Total Reps
WW – Floor to vertical to floor = 1 Rep

then…

2) AMRAP the following in a weight-vest (9.1/6.3kg) for 14 min:
300 m Run
9 Muscle-ups
9 Burpee BJO (61cm/51cm)
9 TNG Power Snatches (50kg/35kg)

Score = Total Reps
57 Reps/Rnd

LITE WOD

1) Options:
Int1 – same
Int2 – Strict Deficit HSPU / Strict HSPU (1/2 abmat/s) / HSPU / WW
Int3 – Strict HSPU (1/2 abmat/s) / Strict HSPU (2/3 abmat/s) / HSPU (1/2 abmats) / WW
Beg1 – PPU (61/51cm), PPU (floor/knees), Push-ups, Half WW
Beg2 – PPU (floor/knees), PPU (floor/knees), Push-ups (knees), BW (str)

then…

2) Options:
Int1 – No weight-vest
Int2 – 6 M-up
Int2 – 6 B/M-up (P/G) or Jumping B/M-up, 45kg/30kg
Beg1 – 9 PU (P/G), 9 Push-ups, 40kg/25kg
Beg2 – 9 RR (1m/0.5m), 9 Push-ups (knees), 25kg/15kg

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 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 -Entries for the @Endurade @EastCapeChamps close Wednesday 22 May 2019. SO DON’T MISS OUT ON THE ACTION AND ENTER ASAP!
Visit http://eastcapechamps.co.za/ for more details!! Register at: http://eastcapechamps.co.za/registration/

If you are keen to Volunteer, please contact us on info@algoacrossfit.com Thank you!

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports
#Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar
#futuretech #retreatonmain @roxannestottelaar @CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

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 & LITE WOD

1) Complete the following FT:
Run to the 3rd Avenue Dip and back (approx 2600m)
Note your time (to record under notes)

then…

Complete the following:
30 KB Swings (24kg/16kg)
30 HSPU
30 Box Step-Overs with KB (61cm/51cm with 24kg/16kg)
30 Strict Pull-ups
30 KB OH Squats (1 Arm OH – 24kg/16kg)
30 T2B
30 KB GTOH (24kg/16kg)
30 m HS Walk
30 KB Goblet Squats (24kg/16kg)

TC = 40 min

Score = Time/TC plus 1 sec/rep missed
NB – Time includes both the run and the chipper

CrossFit Algoa’s LITE Options:
Int1/2/3 – Same but Int3 HSPU – 1 abmat/2 abmats, HSW 25m(1), 20m(2), 15m(3)
Beg1 – Run 1609m (1 mile), KB 16kg/12kg, PPU (61/51cm), Strict PU (P/G), HLR, BW (str)
Beg2 – Run 1200m, KB 10-12kg/5-8kg, PPU (flr/Knees), Strict RR (50cm/25cm), HKR, BW (bent)

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 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 – Entries for the @Endurade @EastCapeChamps close Wednesday 22 May 2019. SO DON’T MISS OUT ON THE ACTION AND ENTER ASAP! Visit http://eastcapechamps.co.za/ for more details!! Register at: http://eastcapechamps.co.za/registration/

#Endurade #EastCapeChamps #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #FitnessNetwork #ForceUSA #FreeForm #Reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo SweetStrongCFACoffeeBlend #bronscor #luke1v37 #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) Practice 10 min – HS holding with opposite shoulder taps

Score = Max Reps

then…

2) Complete 21-15-9 of the following FT:
Thrusters (45kg/30kg)
C2B Pull-ups
BB Facing Burpees

TC = 15 min

Score = Time/TC plus 1 sec/Rep missed

BBF Bps standard – 2 feet Jump back, up, over

EXTRAS

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

LITE WOD

1) Options:
Int1 – same
Int2/3 – at wall
Beg1 – Weight Transfers OR Piked hold (61/51cm) opp shoulder taps
Beg2 – Piked hold opp shoulder taps

then…

2) Options:
Int1/2- same
Int3- (43kg/28kg), Pull-ups
Beg1 – (30/20kg), PU (P/G), BBF Bps step back, up, over
Beg2 – (20/12kg, RR 50/0cm), BBF Bps step back, up, over

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 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 “Tabby” the CrossFit Algoa Mascot has become quite famous of late and we have decided that it was time for her to open her own Instagram account to cope with all the fan mail and fan requests that she has been getting!! Please follow her on @schmolly.crossfitalgoamascot to see what she get’s up to and how she keeps CrossFit Algoa members and coaches on their toes!:)

#SchmollyTheCrossFitAlgoaMascot #SchmollyOnTheMend #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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) 2 Power Cleans – EMOM 10 min (count sets >70% 1RM Max Day)
NB – You can drop the bar btwn reps!

Score = Load

then…

2) Complete 3 Rnds of the following FT:
21 Power Cleans (70kg/50kg)
15 m FR Walking Lunges (70kg/50kg)
9 Rope Climbs (4.5m)

TC = 20 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:
Increase reps and lower loads if form needs essential work!

then…

2) Options:
Int1 – 65/45kg
Int2 – 65/45kg, 7 RC
Int3 – 60/40kg, 5 RC (10 half Climbs/36 Rope leg pull-ups)
Beg1 – 50/35kg, 21 Rope Pulls – flr 2 stand (str)
Beg2 – 35/22kg, 21 Rope Pulls (bent) – for to stand

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 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 – Jay and Marv volunteering at last years EECC! Are you keen to VOLUNTEER at this years @Endurade @EastCapeChamps ? Our 5th Endurade East Cape Champs (@eastcapechamps) will take place on the 7, 8, 9 June 2019. If you are keen to volunteer we have many things we need assistance with from the 6th to the 9th… if you are keen, please contact us on info@algoacrossfit.com or 078 451 7637 (Dave).

For more info visit: http://eastcapechamps.co.za/

#Endurade #EastCapeChamps #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #FitnessNetwork #ForceUSA #FreeForm #Reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo SweetStrongCFACoffeeBlend #bronscor #luke1v37 #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) Complete the following FT:
Run 1200 m
12 Burpee Muscle-ups
Run 1000 m
10 Burpee Muscle-ups
Run 800 m
8 Burpee Muscle-ups
200 DU

TC = 25 minutes

Score = Time/TC plus 1 sec/rep missed

NB – 10m = 1 Rep

then…

2) AMRAP 9 min (6 Rnds):
1st 90 sec – Regional Ramp HS Walk (stairs then ramp) (1 length 3,33m)
2nd 90 sec – Wall Balls (10kg/6.3kg)

Score = Total Reps

1 m = 1 rep (1 Reg Ramp walk Rnd to 4m, start 33 cm before and end 33cm after)

EXTRAS

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

LITE WOD

1) Options:

Int1 – Same
Int2 – 9-6-3 M-up, 160 DU
Int3 – Burpees then B/M-up (B/P) or Burpee Jumping M-up, 140 DU
Beg1 – 1000-800-600m, Burpees then Pull-ups (B/P), SU
Beg2 – 800-600-400m, Burpees then RR (1m/0.5m), 140 SU

then…

2) Options:

Int1 – HS walk over 2x25kg bumpers
Int2/3 – HS Walk or WW (1 = 3m)
Beg1 – Bear Walk (Str), WB (6.3kg/4.5kg)
Beg2 – Bear Walk (Bent), WB (4.5kg/3kg)

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 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 – Those who make it to the top and those who achieve their goals are busy putting in the work when no one else is watching, when no one else is cheering,… it’s a way of life, it’s their choice, it’s their happy place in spite of set-backs! A key to success is enjoy the journey, savoring the process, even in the face of hardship! How’s your training/health/wellness journey going? Where are you heading towards on your training/health/wellness journey?

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).

#MakingPeopleBetter #CrossFitAlgoa #CrossFitAlgoaKids #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) CrossFit Algoa’s May Challenge

30 Strict HSPU FT

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP the following with a KB (32kg/24kg) for 15 min:
10 Hang Cleans (squat)
10 STOH
10 OH Walking Lunges
10 KB Facing Burpees

NB – split reps equally btwn L/R
NB – KB/F Bps – 2 feet jump back, up and over

Score = Total Reps
40 Reps/Rnd

LITE WOD

1) Options:

INTERMEDIATE

Int1 – same
Int2 – 1/2 Ab Mat/s
Int3 – 2/3 Ab Mats

BEGINNER

Beg1: PPU (61cm/51cm)
Beg2: PPU (Floor/Knees)
Beg3: PPU (Knees)/PU (Knees)

then…

2) Options:
Int1 – Same
Int2/3 – 24kg/16kg
Beg1 – 16kg/12kg, KB/F Bps – step back, up, over
Beg2 – 12kg/8kg or 7.5kg DB, KB/F Bps – step back, up, over

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 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 – Farmers Walks are always fun :)… from left Roxy, Jay, Wilma and Prabs Farmer’s Walking!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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 & LITE WOD

1) Yoke (150kg/100kg) Walking 5 m shuttle – Teams of 5, accumulate as much distance as possible in 15 min:

Score = Total Distance (Individual)

Nb – CFA Empty Yoke 100kg

CrossFit Algoa’s LITE Options:
Int1/2/3 – Same
Beg1 – 100kg and F(35kg plus 2x16kg on P/bands)
Beg2 – M(40kg plus 2x16kg on P/bands), F(20kg plus 2x12kg on P/bands)

then…

2) In Teams of 5, Seated Tyre (180kg/90kg) Rope drag (in pairs) – accumulate as much distance as possible in 15 min:

Score = Total Distance (m)

CFA LITE Options:
Int1/2/3 – Same
Beg1 – 90kg/50kg
Beg2 – 50kg/30kg

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 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 sea of Barbells after class completes the Age Group Online Qualifyer Workout 1 for the Reebok CrossFit Games, this past Wednesday!

#AGOQ #CrossFitMasters #CrossFitTeens #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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) Thruster 3 – EMOM 10 min (count sets >60% 1RM)
NB – from the floor so the 1st rep is a Cluster

Score = Max Load (kg)

then…

2) Complete the following FT:

5 Rnds of:
10 Thrusters (45kg/30kg)
2 Legless Rope Climbs (4.1m)

straight into…

5 Rnds of:
5 Thrusters (60kg/40kg)
4 Rope Climbs (4.5m)

TC = 18 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:
Beg1/2/3 – 1st rep can Power Clean and then Thruster

then…

2) Options:
Int1 – same
Int2 – Rnd 1-5 (same kg but 2x half L/RC), Rnd 6-10 (55/35kg, 4 RC)
Int3 – Rnd 1-5 (same kg but 6 strict rope PU), Rnd 6-10 (50/30kg, 3 RC)
Beg1 – Rnd 1-5 (30/20kg, 6 Rope Pull-str legs), Rnd 6-10 (35kg/25kg, 12 Rope Pull-bent legs)
Beg2 – Rnd 1-5 (20/12kg, 6 Rope Pull-bent legs), Rnd 6-10 (25kg/15kg, 8 Rope Pull-bent legs)

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 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