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

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