Featured Image – Coach Deane ensuring Schmolly has her breakfast and completes her weekly weigh-in!! (Scmolly weighed in at 2.7kg)

#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 WOD

1) FGB Style WOD – 4 Rnds of the following, AMRAP’ing each for 1 min:
1st min – Thrusters (45kg/30kg)
2nd min – Ring Muscle-up’s
3rd min – DB Step-up (25kgx2/20kgx2 at 61cm/51cm)
4th min – HSPU
5th min – Row (cal) or SDHP (20kg/12kg)
6th min – Rest

Score = Total Reps
1 Cal = 1 Rep
Use 1xKB if DB’s are limited

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

LITE WOD

1) Options:
Int1 – Same
Int2 – Bar M-ups, 22.5/15kg, HSPU F-1 abmat
Int3 – Bar M-ups (B/P), 40/27kg, 20/15kg ; (HSPU 1/2 abmat risers)
Beg1 – Ring/Bar Dips (P/G) ; 30/20kg, 15/10kg ; Piked PU (61cm/floor)
Beg2 – Seated Parallette Dips; 20/12kg, 10/5kg ; Piked PU (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 – Some OH Walking lunges during Saturday’s tough Chipper WOD!

#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) 2 Skin the Cat – EMOM for 10 min (slow and controlled)

Score = 20 Reps (note number completed)

then…

2) AMRAP the following for 14 min:
400 m Run
20 C2B Pull-ups
20 m HS Walk

Score = Toptal Reps
HSW 1 m = 1 Rep
Run 10 m = 1 Rep

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 – A big congratulations to 2 of our Box Members who were married over the weekend… Bjorn and Sandri we wish you a life of blessed happiness together!!!!! In shot Bjorn and Sandri flanked by siblings Hannah and John-Luc #Genesis2:24 #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 WOD

1) Clean (power) and Jerk (push) UNBROKEN 18-16-14-12-10 (W:R 1:3) (61kg/43kg)

Score = Load completed unbroken (note if you broke)

(Can be a PUSH PRESS! / LOADING – 40-50% 1RM / Must be TNG and UNBROKEN!)

Score = Load (kg)

NB – Choose scaled if less than RX and if you Broke

then…

2) AMRAP the following for 9 min (BB 80kg/55kg):
3 Power Cleans
5 Front Squats
3 Jerks (push)
5 BB Facing Burpees

16 Reps/Rnd

Score = Total Reps

BBF Bps – jump back, up and over

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

LITE WOD

1) Options:
Scaling Guideline (40%-50% of 1RM)
Int1 – Same
Int2 – 55kg/38kg
Int3 – 50kg/35kg
Beg1 – 45kg/30kg
Beg2 – 30kg/20kg

then…

2) Options:
Scaling Guideline (65% of 1RM)
Int1 – 75kg/52kg
Int2/3 – 70kg/49kg
Beg1 – 50kg/35kg ; BB Facing Bps (step back, up, but jump over)
Beg2 – 35kg/25kg ; BB Facing Bps (step back, up, but step 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 – Brad and Celeste on the Trail Run and Obstacle course at the 2017 Nutritech East Cape Champs!

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 And LITE WOD’s

1) Snatch Segment Deadlift, Hang Snatch, Snatch – EMOM 10 (count sets >70% 1RM, climb to Max Day)

LITE Beg1/2 – Segment Snatch Deadlift, Hang Power Snatch, OHS, Power Snatch, OHS allowed

Score = Max load

then…

2) Complete 3 Rnds of the following FT:
27 T2B
21 m HS Walk
15 m Walking Lunges (DB on Shldr and DB OH) (25kgx2/15kgx2)
9 OHS (80kg/48kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed
NB – use 24kg and 16kg KB’s if not enough DB

LITE Options:
Int1/2 – Same
Int3 – 15 m HSW or 5 WW 20kgx2/12kgx2 ; 70kg/45kg
Beg1 – HLR ; Bear Crawl – Str ; 15kgx2/10kgx2 ; 45kg/30kg
Beg2 – HKR ; Bear Crawl – Bent ; 10kgx2/5kgx2 ; 30kg/20kg

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 – Schmolly “Tabby” was in a hit and run motor vehicle accident 3 weeks ago. With the help of the Newton Park Animal Hospital (@NewtonParkVet) under the guidance of Dr Jana Loots she has made great progress after having narrowly escaped death. She had a fractured pelvis, a bad back injury affecting her legs, and the skin was torn completely from her lower jaw to name a few of her more serious injuries! After awesome treatment and many visits from our loving members, Schmolly has slowly recovered and is doing super well! A massive thank you to everyone who has contributed in loving her, looking after her needs, and a special thank you to everyone who helped financially, giving Schmolly a 2nd run at life!!!!!

#SchmollyTheCrossFitAlgoaMascot #SchmollyOnTheMend #NewtonParkVet #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #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

1) AFL/CFA Benchmark – Reverse Interval Frantasy Land!

Complete 12-9-6 FT of:
Thrusters (61kg/43kg)
Bar Muscle-ups

Rest 3 min…OR Compulsory TC 9 min with 3 min rest (leave 12 min)

Complete 15-12-9 FT of:
Thrusters (52kg/36kg)
C2B Muscle-ups

Rest 3 min… OR Compulsory TC 21 min with 3 min rest (leave 24 min)

Complete 21-15-9 FT of:
Thrusters (43kg/29kg)
Pull-ups

TC = 33 minutes

Score = Sum of Time of 3 Intervals/TC plus 1 sec/rep missed for Sum of all 3 Intervals

LITE Options

Int1/2 – Same
Int3 – 52/36kg – 43/29kg – 43/29kg ; Bar M-up (Black/Purple) or 6-4-2
Beg1 – 50/35kg – 40/25kg – 30/20kg ; C2B PU (P/G) and Push-ups – PU (P/G) – RR (50/25cm)
Beg2 – 40/25kg – 30/20kg – 20/15kg; RR (50/25cm) – RR (25/0cm) – RR (0/-25cm)

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 – RX men at the Beach for the 2018 @Endurade @EastCapeChamps

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 WOD’S

1) Practice Kipping HSPU

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) NB – score Recorded below is at 9 min. For training continue to 18 min and note finish or capped time under notes.

Open Workout 18.4 of the Reebok CrossFit Games 2018

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2018/18.4

WORKOUT 18.4
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

Time cap: 9 minutes (Extended training TC = 18 min)

Score = Time/TC plus 1 sec/rep missed
NB – Score Recorded below is at 9 min. For training continue to 18 min and note finish or capped time under notes.
NB 50-ft. = 15.24m (2 x 7.62m shuttles)

VARIATIONS (and CFA LITE Variations)

Rx’d: (Ages 16-54)
Men deadlift 225 lb. (102kg) then 315 lb. (143kg)
Women deadlift 155 lb. (70kg) then 205 lb. (93kg)

Int1 (same) ; Int2 (Weight 2 is 124kg/80kg)

Scaled: (Ages 16-54) (Beg 1)
Men deadlift 135 lb. (61kg) and perform hand-release push-ups,
then deadlift 185 lb. (84kg) and bear crawl
Women deadlift 95 lb. (43kg) and perform hand-release push-ups,
then deadlift 135 lb. (61kg) and bear crawl

Teenagers 14-15: (Int3 and use HSPU 1/2 risers)
Boys deadlift 135 lb. (61kg) then 185 lb. (84kg)
Girls deadlift 95 lb. (43kg) then 135 lb. (61kg)

Scaled Teenagers 14-15 (Beg3):
Boys deadlift 75 lb. (34kg) and perform hand-release push-ups,
then deadlift 95 lb. (43kg) and bear crawl
Girls deadlift 55 lb. (25kg) and perform hand-release push-ups,
then deadlift 75 lb. (34kg) and bear crawl

Masters 55+:
Men deadlift 185 lb. (84kg) and push press 95 lb. (43kg), then deadlift 255 lb.
and perform sets of 10 handstand push-ups in place of handstand walks
Women deadlift 125 lb. (56kg) and push press 65 lb.(29kg), then deadlift 165 lb. (75kg)
and perform sets of 10 handstand push-ups in place of handstand walks

Scaled Masters 55+ (Beg2):
Men deadlift 115 lb. (52kg) and perform hand-release knee push-ups,
then deadlift 155 lb. (70kg) and bear crawl
Women deadlift 80 lb. (36kg) and perform hand-release knee push-ups,
then deadlift 105 lb. (52kg) and bear crawl

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 – Coach Deane getting the class through some mobility, activation and warm-up work to get the class prepped for some serious work!!!!

#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 WOD

1) EMOM for 12 min:
Min 1 – AMRAP DU
Min 2 – AMRAP L-sit Pull-up

Score = Total Reps

then…

2) Complete the following Triplet FT:
27-21-15 T2B
15-12-9 Push Jerks (80kg/56kg)
21-15-9 Box Jump Over (61cm/51cm)

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:
Int1/2 – Same
Int3 – Tuck Sit PU
Beg1 – SU and Assisted L-sit PU (B/P)
Beg2 – SU and 10 sec Tuck Sit plus AMRAP RR (50/25cm)

then…

2) Options:

Int1/2 – 75kg/52kg
Int3 – 70kg/48kg
Beg1 – 50kg/35kg ; HLR ; BSO (61cm/51cm)
Beg2 – 35kg/22kg ; HKR ; BSO (41cm)

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 – Richard and Caleb taking a break on their synchro DB step-ups as Sue and Jay (in the background) continue moving on Saturday’s fun partner WOD!

#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) EMOM for 10 min complete the following complex on the Rings, adding 1 sec and 1 rep each minute:
Min 1 – L-sit 3 sec, 3 Strict Ring Dips, Neutral Hold 3 sec, 3 Kipping Ring Dips
Min 2 – L-sit 4 sec, 4 Strict Ring Dips, Neutral Hold 4 sec, 4 Kipping Ring Dips
Min 3 – L-sit 5 sec, 5 Strict Ring Dips, Neutral Hold 5 sec, 5 Kipping Ring Dips etc. etc…

NB 1 sec = 1 rep
Score = Highest Total Rep count reached for a round

(i.e. if your highest reps achieved was on Min 3 and you maintained this for the rest of the minutes, your highest rep count for your max rnd is 5s, 5 reps, 5s, 5 reps = 20 reps)

then…

2) AGOQ 2018 – WORKOUT 4 (https://games.crossfit.com/workouts/onlinequalifiers/2018)

Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 BB Facing Burpees
3 snatches

Score = Total Reps

BBF Bps standard – Jump back, up, over (w 2 feet)

The official weight is in pounds. For your convenience, the minimum acceptable weights for the barbell in kilograms are 75 kg (165 lb.), 52 kg (115 lb.) and 36 kg (80 lb.).

VARIATIONS
Ages 16-17 and 35-54:
Men snatch 165 lb.
Women snatch 115 lb.

Ages 14-15:
Boys snatch 115 lb.
Girls snatch 80 lb.

Ages 55+:
Men snatch 115 lb.
Women snatch 80 lb.

EXTRAS

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

LITE WOD

1) Options:
Int1/2 – same
Int3 – Weak L-sit ; Assisted RD (R/B)
Beg1 – Tuck sit ; Assisted RD (B/P)
Beg2 – Tuck sit ; Assisted Bar Dips (P/G)
Beg3 – Tuck sit (1foot down) ; Seated P/Dips, Nuet. Hold legs str ; Seated P/Dips

then…

2) CrossFit Algoa’s LITE Variant of AGOQ 2018 – WORKOUT 4

Options:

Int1 – Same
Int2 – (Ages 14-15 and 55+) 52kg/36kg ; HSPU
Int3 – 52kg/36kg ; HSPU (1 riser/2 risers)
Beg1 – 40kg/25kg ; Piked PU (61cm/floor)
Beg2 – 25kg/15kg ; Piked PU (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 – Hannah, Alwyn and Rob on some Synchro Turkish Get-up’s on Saturdays fun partner WOD! #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) CrossFit Algoa’s April Challenge “Grace” – 30 Clean & Jerks (61kg/43kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

NB – any clean, any jerk allowed

then…

2) AGE GROUP ONLINE QUALIFYER 2018 – WORKOUT 2 (https://games.crossfit.com/workouts/onlinequalifiers/2018)

4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans (111kg/77kg)

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

VARIATIONS
Ages 16-17 and 35-54:
Men clean 245 lb.
Women clean 170 lb.

Ages 14-15:
Boys clean 155 lb.
Girls clean 105 lb.

Ages 55+:
Men perform chin-over-bar pull-ups
and use 155 lb.
Women perform chin-over-bar pull-ups
and use 105 lb.

The official weight is in pounds. For your convenience, the
minimum acceptable weights in kilograms are 111 kg (245 lb.), 77
kg (170 lb.), 70 kg (155 lb.) and 47 kg (105 lb.).

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

LITE WOD

1) LITE Variations

INTERMEDIATE

Int1/2: Same

Int3: 52kg/36kg

BEGINNER

Beg1: 40kg/28kg

Beg2:  30kg/20kg

Beg3: (20kg/12kg)

then…

2) LITE Variant of AGE GROUP ONLINE QUALIFYER 2018 – WORKOUT 2

Options:

Level 4 – C2B ; 102kg/70kg
Int1 – C2B ; 95kg/65kg
Int2 – 20 C2B ; 90kg/60kg
Int3 – Beg1 (Age 14-15 and 55+) – Pull-ups ; 70kg/52kg
Beg1 – Pull-ups (P/G) ; 50kg/35kg
Beg2 – 20 Pull-ups (G/G+P) ; 40kg/25kg
Beg3 – 20 Ring Rows (50cm/25cm) ; 30kg/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 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