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

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 And LITE WOD’s

1) Turkish Get-up’s 1 each – E2ndMOn2ndM for 12 min (count sets >80% 1RM)

Score = Max load for left and right (Load only counts when completed on both sides)

then…

2) In Teams of 2, complete the following Chipper FT:
100 Partner Wall Balls (10kg/6.3kg) – 1 for 1
10 Partner Rope Climb (4.5m) – 1 for 1
50 Synchro Step-ups (24kg/15kg at 61cm/51cm)
10 Partner Rope Climb (4.5m) – 1 for 1
25 Synchro DB Facing Burpees (step back, step up, jump over 2 feet)
10 Partner Rope Climb (4.5m) – 1 for 1
10 Synchro Turkish Get-ups (24kg/15kg)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

DB/KB can be used
WB – Side by side throwing to usual target, 1 for 1
TGU – Synchro at bottom, Synchro when standing locked out and Synchro at bottom again
DBF Bps – step back, step up, jump over 2 feet

Options:
Int1/2 – Same
Int3 – 20kg/12kg
Beg1 – WB 6.3kg/4.5kg ; DB/KB 15kg/10kg ; 20 Rope Pulls – Lying to standing (str legs) ; DBF Bps (step-over)
Beg2 – WB 4.5kg/3kg ; DB/KB 10kg/5kg ; 41cm box ; 20 Rope Pulls – Lying to standing (bent legs) ; DBF Bps (step-over)

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 – Intern coach Jesse completed his CrossFit Level 1 Cert this past weekend @CapeCrossFit in CT. See Jesse far bottom right (on 1 knee)! (Repost and Image courtesy @CrossFitSouthAfrica instagram)

#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) Take 10 minutes to find a Max Freestanding Handstand Hold (Max Time in seconds)
1 sec = 1 rep

Score = Total Reps
(standing stationary, no stepping w hands allowed)

then…

2) Run the following intervals:

Rnd 1:
Run 1000 m – 800 m – 600 m
Rest 90 sec btwn intervals

Rest 3 min

Rnd 2:
Run 800 m – 600 m – 400 m
Rest 60 sec btwn intervals

Rest 2 min

Rnd 3:

Run 600 m – 400 m – 200 m
Rest 30 sec btwn intervals

Rnd 1 – 2.4km
Rnd 2 – 1.8km
Rnd 3 – 1.2km
TOTAL – 5.4km

TC = 35 min

Score = Time/TC plus 1 sec/rep missed

Substitutions –
Rowing and Ski erg same distances
Airbike 2.5 x each distance

EXTRAS

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

LITE WOD

1) Options:

Int1/2/3 – Same as Rx

Beg1 – Freestanding Handstand Hold (against wall)
Beg2 – Piked Hold (feet on box 61cm/51cm)
Beg3 – Piked Hold (feet on floor)

then…

2) Options:
Int1/2/3 – same as Rx

Beg1/2 complete:

Run the following intervals:

Rnd 1:
Run 800 m – 600 m – 400 m
Rest 90 sec btwn intervals

Rest 3 min

Rnd 2:
Run 600 m – 400 m – 200 m
Rest 60 sec btwn intervals

Rest 2 min

Rnd 3:

Run 400 m – 200 m
Rest 30 sec btwn intervals

Rnd 1 – 1.8km
Rnd 2 – 1.2km
Rnd 3 – 0.6km
TOTAL – 3.6km

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

Substitutions –
Rowing and Ski erg same distances
Airbike 2.5 x each distance

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 WOD

1) Workout 3 of the Open of the Reebok CrossFit Games 2018 (https://games.crossfit.com/workouts)

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. (52kg) OHS, 50-lb. (22.5kg) DB snatches
Women perform 80-lb. (36kg) OHS, 35-lb. (15kg) DB snatches

Time cap: 14 minutes

Score = Time/TC plus 1 sec/rep missed

then…

2) EMOM for 10 min – 20m HS Walk

1m = 1 rep

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1)
Int1/2/3 – same
Beg1 – (20/15kg BB), (15/10kg DB); SU; Pull-ups
Beg2 – PU (P/G); (15kg/9kg BB ; 10kg/5kg DB)
Beg3 – 70 SU; RR (50/25cm); (7kg/PVC ; 10kg/5kg DB)

then…

2) Options:

Int1 – Same
Int2 – 15m
Int3 – 10m or 3 Wall Walks
Beg1 – 20 m Bear Walk (straight limbs)
Beg2 – 20 m Bear Walk (bent limbs)

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 – What is your exercise prescription (i.e. training program), if you have one? Is your training program fun? Are you making the gains you desire or are you heading in the direction that you want to regarding your health, fitness and wellness? Are you interested in trying out CrossFit Algoa? Give us a call or email us on the details below for 3 Free Trial Classes!!

#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) Power Clean and 3 Split Jerks (count sets >70% 1RM Split Jerk) – E2ndMon2ndM 12 min (6 Rnds)

Score = Load

then…

2) Complete 3 Rnds of the following FT:
30 T2B
30 Power Cleans (61kg/43kg)
30 m HS Walk

TC = 20 min

Score = Time/TC plus 1 sec/Rep missed

Int1/2 – Same
Int3 – 52kg/36kg ; 25 T2B
Beg1 – 40kg/27kg ; HLR
Beg2 – 25kg/15kg ; HKR

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

LITE WOD

1) Beg2/3 – 3 Push Jerks or Press allowed

Score = Load

then…

2) Options:

Int1/2 – Same
Int3 – 52kg/36kg ; 25 T2B
Beg1 – 40kg/27kg ; HLR
Beg2 – 25kg/15kg ; 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 – Roxy and Vicky finding their 6 step max DB/KB Overhead Walking lunge weight!

#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 complete the following:
1 Cluster (count sets >85% 1RM) – EMOM for 12 min

Score = Max Load

then…

2) Complete 2 Rnds of the following for Max Reps:

AMRAP 5 min:
10 Thrusters (60kg/43kg)
200 m Run
…Rest 5 min

10m = 1 Rep

Score = Total Reps

EXTRAS

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

LITE WOD

1) Options:

Beg2/3 – Power Clean then Thruster allowed

then…

2) Options:

Int1 – Same
Int2/3 – 52kg/36kg
Beg1 – 40kg/25kg
Beg2 – 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 – Only 25% of RX’ed men and 11% of RX’ed women completed Open Workout 19.5. For the full score analysis on Open Workout 19.5 click on the following link: https://games.crossfit.com/article/195-workout-analysis/open  

(Image courtesy of CrossFit, Inc.)

#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) Last chance to Test on March’s Challenge ….
Max L-Sit Hold Time (20 cm between top of bumper and parallettes for min feet height)

Score = Total Time of Max Hold
*Time ends when athletes heels touch bumpers or any other part of body touches the floor

then…

2) “DT” Meets A Monkey:

Complete 5 Rnds FT (BB 70kg/49kg):
10 BB Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
10 C2B Pull-ups

TC = 18 min

Score = Time/TC plus 1 sec/rep missed
(NB – BBF Burpee standard – jump back, up and over)

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

LITE WOD

1) Last chance to Test on March’s Challenge ….

INTERMEDIATE (Int1)
Same

BEGINNER (Beg1 and 2)

Max Tuck Sit Hold Time (Standard parrallette height 40 cm)

Score = Total Time of Max Hold
*Time ends when athletes feet or any other part of body touches the floor

BEGINNER (Beg3)

Max Front Bridge Hold Time

Score = Total Time of Max Hold
*Time ends when any part of athletes body touches the floor besides the elbows and forefoot

then…

2) LITE Variant of “DT Meets A Monkey”

Options:
Int1/2 – Same
Int3 – 61kg/43kg ; Pull-ups
Beg1 – 50kg/35kg ; Banded PU (P/G) ; BBF Bps (stepping back, up but jump over)
Beg2 – 30kg/20kg ; RR (50cm/25cm) ; BBF Bps (stepping 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 – Thando trying to mimmick the “Hulk” face on his shirt, with the aid of a 40kg Kettlebell on our AFL Competitors programming!

#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 the following for Max Reps:
Min 1,2 – AMRAP Clean (61kg/43kg or 40% 1RM)
Min 3 – AMRAP T2B (add load during this min)
Min 4,5 – AMRAP Clean (84kg/58kg or 52% 1RM)
Min 6 – AMRAP T2B (add load during this min)
Min 7,8 – AMRAP Clean (102kg/70kg or 63% 1RM)
Min 9 – AMRAP T2B (add load during this min)
Min 10,11 – AMRAP Clean (124kg/86kg or 77% 1RM)
Min 12 – AMRAP T2B (add load during this min)
Min 13,14 – AMRAP Clean (143kg/100kg or 89% 1RM)
Min 15 – 1 min AMRAP T2B

Score = Reps x load for all minutes plus T2B

Example: The Sum of = (12 reps x 61kg) + (10 reps x 84kg) + (6 x 102kg) + (4 x 124kg) + (2 x 143kg) + (20+15+15+12 T2B)

Int1/2/3 – Same
Beg1 – Hanging Leg Raises and %’s
Beg2 – Hanging Knee Raises and %’s

then…

2) Complete 5 Rnds of the following for time:
10 Burpee and Plate GTOH (BB Plate 25kg/15kg)
200 m Run

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Int1/2 – Same
Int3 – 20kg/15kg
Beg1 – 10kg/5kg and 150 m Run
Beg2 – 5kg/2.5kg and 100 m Run

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