Featured Image – Have you accomplished any of your 3 month goals in 2019 yet? Did you do your goal-setting homework? Do you need some expert help in setting and accomplishing your health and fitness goals going forward?  If so, please contact us on… info@algoacrossfit.com

#GoalSetting2019 #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 And LITE WOD’s

1) Complete 21-15-9 of the following FT:
Double DB Hang Snatch (25kgx2/15kgx2)
Burpee Box Jump Over (76cm/61cm)

TC = 10 min

Score = Time/TC plus 1 sec/Rep missed
NB – use DB or KB
Bps BJO – stepping back, up allowed but jump up

LITE Options:
Int1 – Same
Int2 – 22.5kgx2/15kgx2
Int3 – 20kgx2/12kgx2
Beg1 – 15kgx2/10kgx2, Burpee Box Jump Over 61cm/51cm
Beg2 – 10kgx2/5kgx2, Burpee Step Over 51cm

then…

2) Complete 3 Rnds of the following FT:
10 Bar Muscle-ups
15 Box Step-ups (25kgx2/15kgx2 at 61cm/51cm)

TC = 9 min

Score = Time/TC plus 1 sec/Rep missed

LITE Options:
Int1 – 8 B/M-ups, Same
Int2 – 6 B/M-ups, 22.5kgx2/15kgx2
Int3 – 5 B/M-up (B/P), 20kgx2/12kgx2
Beg1 – 10 Ring Dips (B/P), 15kgx2/10kgx2
Beg2 – 10 Seated Par. Dips (legs str), 10kgx2/5kgx2

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 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 – Jason visiting @CrossFitCayman on his last trip to the Cayman Islands!

#CrossFitCayman #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) Complete 5 Rnds of the following with BB 75kg/54kg:
2 Cleans
4 Front Squats
6 FR Walking lunge
8 Push Jerks

TC = 10 min

Score = Time/TC plus 1 sec/Rep missed

then…

2) AMRAP the following for 20 min:
Min 1 – Row (cal) or SDHP (20kg/12kg)
Min 2 – BB Facing Burpees

Score = Total Reps
BBF Bps (step back, up, jump over 2 ft)

EXTRAS

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

LITE WOD

1) Options:
Int1 – Same
Int2 – 70kg/48kg
Int3 – 65kg/45kg
Beg1 – 50kg/35kg
Beg2 – 35kg/22kg

then…

2) Options:
Int1/2/3 – same
Beg1 – SDHP (16kg/10kg); BBF Bps (step back, up, over)
Beg2 – SDHP (12kg/8kg); Burpees (step back, up)

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 – REGISTER for the @Endurade @EastCapeChamps 2019 …. there are divisions for RX, Intermediate and Beginners! The competition is therefore available to all levels of Fitness Enthusiasts! Our 5th Endurade East Cape Champs (@eastcapechamps) will take place on the 7, 8, 9 June 2019.

Register at: http://eastcapechamps.co.za/registration/.

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’ED and LITE WODS

1) Complete the following FT:
15-12-9 Thruster (61kg/43kg)
5-4-3 Rope Climb (4.5m)

TC = 15 min

Score = Time/TC plus 1 sec/Rep missed

Options:
Int1 – same
Int2 – 55kg/40kg and 4-3-2 RC
Int3 – 50kg/36kg and 3-2-1 RC
Beg1 – 40kg/27kg and 12-9-6 Rope Pulls (str legs)
Beg2 – 30kg/17kg and 12-9-6 Rope Pulls (bent legs)

then…

2) Complete the following FT:
45 sec L-sit (accumulate 45 sec)
45 GHD Sit-ups
45 T2B

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Opions:
Int1/2/3 – Same
Beg1 – Tuck Sit, Plate on chest SU (10kg/5kg), HLR
Beg2 – Tuck Sit (1 ft down), SU, HKR

EXTRAS WOD

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

LITE WOD

1) Options:
Int1 – same
Int2 – 55kg/40kg and 4-3-2 RC
Int3 – 50kg/36kg and 3-2-1 RC
Beg1 – 40kg/27kg and 12-9-6 Rope Pulls (str legs)
Beg2 – 30kg/17kg and 12-9-6 Rope Pulls (bent legs)

then…

2) Opions:
Int1/2/3 – Same
Beg1 – Tuck Sit, Plate on chest SU (10kg/5kg), HLR
Beg2 – Tuck Sit (1 ft down), SU, HKR

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 – Far right Pam (@pamwam2209) and her fiance Jesse getting in some training @CrossFit_Unshaken in San Antonio, Texas! #CrossFitUnshaken #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).

RX’ED WOD

1) 1 Deadlift, 1 Hang Power Clean, 1 Power Clean – EMOM for 10 (climb to a Max Day, start at 65% 1RM PC)

Score = Load

then…

2) Complete the following FT:
9-6-3 Power Clean (100kg/70kg)
9 Strict HSPU And 15 m HS Walk after each Rnd of PC

Into…

12-9-6 Hang Power Cleans (100kg/70kg)
9 Strict HSPU And 15 m HS walk after each Rnd of HPC

Into…

15-12-9 Deadlift (150kg/105kg)
9 HSPU And 15 m HS walk after each Rnd of DL

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:
Beg1/2 – focus on form, complete 2 reps of each if form needs refining

then…

2) Options:
Int1 – Same
Int2 – PC/HPC 90kg/63kg, DL 135kg/95kg, Strict HSPU (1/2 abmats), HSW 10m
Int3 – PC/HPC 80kg/56kg, DL 120kg/75kg, Strict HSPU (HSPU 2/3 abmat risers), HSW 7m or 4 WW
Beg1 – PC/HPC 65kg/45kg, DL 95kg/60kg, 15m Bear Walk (str), 9 PPU (61cm/floor)
Beg2 – PC/HPC 45kg/30kg, DL 60kg/40kg, 15m Bear Walk (bent), 9 PPU (floor/kneeling)

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 – From left… Gerald, Coach Anje, Intern Coach Thando, Janet and Travis getting in some Good Friday training!! We hope you all had a great and blessed Easter! Reminder – Classes resume today 5:25 am as per usual! #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) Complete the following FT:
50 Strict Ring Dips
50 Push-ups

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 3 Rnds of the following FT:
7 Muscle-ups
27 cal Ski Erg or 27 SDHP (KB 20/12kg)
54 WB (10kg/6.3kg)
108 DU

TC = 20 min

Score = Time/TC plus 1 sec/Rep missed

Options:
Int1 – Same
Int2 – 5 M-ups, 86 DU
Int3 – 5 Bar M-ups (B/P) or Jumping Bar M-up, 70 DU
Beg1 – 7 C2B PU (P/G), 7 Push-ups, WB (6.3kg/4.5kg), SU
Beg2 – 7 Ring Rows (50cm/100cm), 7 Push-ups (knees), WB (4.5kg/3kg), 70 SU

EXTRAS

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

LITE WOD

1) Options:
Int1/2/3 – same
Beg1/2 – Assisted jump up and reduced ROM
Beg3 – 5 sec Tuck Hang; 5 sec Shoulder Ext (pushdown) x 2

then…

2) Options:
Int1 – Same
Int2 – 15 C2B PU, 15 m HSW
Int3 – same as Int2 but 5 WW
Beg1 – 20 PU (P/G); 20m Bear Crawl – Str
Beg2 – 20 RR (50/25cm); 20 Bear Crawl – Bent

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 – “”For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life. For God did not send his Son into the world to condemn the world, but in order that the world might be saved through him. Whoever believes in him is not condemned, but whoever does not believe is condemned already, because he has not believed in the name of the only Son of God.” ‭‭John‬ ‭3:16-18‬ ‭ESV‬‬ (Image courtesy of You Version Bible app)

#EasterFriday #ChristCrucified #John318 #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).

Rest Day! Have a Blessed Easter Sunday! Classes resume Tuesday 5:25 am. Please visit our “What’s App” groups for Open Box time/s tomorrow!

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – From right Mandy, Vicky and Unner all working hard last week! Each day we have many members attending with a common goal… getting abit better each and every day! Add those bits together over 3, 6, 12 or 24 months and you get some outstanding results!!! #CrossFitAlgoa #MakingPeopleBetter #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

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

No class today! Classes resume 5:25 am Tuesday morning.

Have a great Easter Monday… here is a fun home-based wod… CrossFit Algoa’s Variant of the Benchmark WOD Cindy….”Extra Cindy”:

“Extra Cindy” AMRAP 20 min:
5 C2B Pull-ups
10 Deficit Push-ups (5cm/3cm – 10kg/5kg bumper)
15 Jumping Airsquats (feet must leave floor)

Score = Total Reps

Options:
PS – if you cannot do Pull-ups at home substitute this with Burpees
Int1/2/3 – same
Beg1 – Pull-ups (P/G); Airsquats
Beg2 – Ring Rows (50cm/25cm); Airsquats

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 – “”For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life. For God did not send his Son into the world to condemn the world, but in order that the world might be saved through him. Whoever believes in him is not condemned, but whoever does not believe is condemned already, because he has not believed in the name of the only Son of God.” ‭‭John‬ ‭3:16-18‬ ‭ESV‬‬ (Image courtesy of You Version Bible app)

#EasterFriday #ChristCrucified #John318 #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 And LITE WOD’s

The BOX will be closed from Good Friday through to Easter Monday! Classes resume Tuesday 5:25. Please watch the “Whats App” Groups for Open Box times!

Home-based WOD:
Run 3 km for time but EMOM complete 5 Sit-ups and 5 Push-ups until completed the 3 km run!

Score = For Time
*EMOM – Every minute on the minute complete the SU’s and PU’s

LITE Options:
Int1/2/3 – Same
Beg1 – 3 PU and 3 SU EMOM
Beg2 – 2km Run And 3 Kneeling PU and 3 SU EMOM

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 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 – “let it be known to all of you and to all the people of Israel that by the name of Jesus Christ of Nazareth, whom you crucified, whom God raised from the dead—by him this man is standing before you well. This Jesus is the stone that was rejected by you, the builders, which has become the cornerstone. And there is salvation in no one else, for there is no other name under heaven given among men by which we must be saved.”” ‭‭Acts‬ ‭4:10-12‬ ‭ESV‬‬ (Image courtesy of You Version Bible app)

#EasterFriday #ChristCrucified #Acts412 #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 and LITE WOD

The BOX will be closed from Good Friday through to Easter Monday! Classes resume Tuesday 5:25. Please check the “what’s app” group for Open Box Times through the weekend!

Enjoy your time with family and friends!

Home-based WOD … AMRAP the following for 20 min:
50m Burpee Broad Jump
50m HS Walk
50 Airsquats
10x 50m Shuttle Run (500m)

Score = Total Reps
1 Rnd = 200 Reps
HSW 1m = 1 Rep
Run 10m = 1 Rep

LITE Options:
Int1 – Same
Int2 – HSW 35m
Int3 – HSW 25m
Beg1 – Bear Crawl (Str)
Beg2 – Bear Crawl (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 – Straton (left) and Dave on yesterday’s tough Fight Gone Bad Style Workout! #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 and LITE WOD’S

1) Practice Kipping Pull-ups

Score = For Quality

Beg1/2/3 – practice pogressive drills until where they are comfortable and safe. They then continue drilling up to that level only!

then…

2) Complete 3 Rnds of the following FT:
3 Snatches (squat) (80kg/56kg)
50 DU
into…
3 Rnds of:
5 Snatches (squat) (60kg/40kg)
75 DU

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

3) Accumulate 5 min (2.5 min each) of X-Side Bridging

TC = 10 min

Score = Time/TC plus 1 sec/rep missed
1 sec = 1 rep

EXTRAS WOD

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

LITE WOD

1) Practice Kipping Pull-ups

Score = For Quality

Beg1/2/3 – practice progressive drills until where they are comfortable and safe. They then continue drilling up to that level only!

then…

2) Options:
Scaling Guideline (65-70% 1RM and 55-60% 1RM)
Int1 – 70kg/52kg and 60kg/40kg
Int2 – 65kg/45kg and 55kg/37kg, DU 35 and 50
Int3 – 60kg/43kg and 50kg/33kg, DU 25 and 35
Beg1 – 50kg/30kg and 45kg/25kg, SU 75 and 100
Beg2 – 35kg/20kg and 30kg/15kg, SU 50 and 75

3) Options:
Int1 – same
Int2 – 4 min (X-Bridge)
Int3 – 4 min (Half X-Bridge – Top leg bent at knee)
Beg1 – 5 min (Side Bridge)
Beg2 – 4 min (Side Bridge)
Beg3 – 4 min (Side Bridge – kneeling)

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