Featured Image – Thando and Anje on some relaxing recovery!!Always good lounging around after a tough 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’ED WOD

1) Complete testing of any of the FiCTOQ tests 1 / 2 / 3A / 3B missed from Thursday through Monday.

Then, for those who have completed testing on all 3 FiCTOQ tests, complete the Nov Challenge if you have not re-tested it or if you did not beat your score. If you have then see further below!

1) CrossFit Algoa’s Nov Challenge
RX
AMRAP 5 min – Burpee Box Jump Overs (61cm/51cm)
NB – these are Box Facing Burpees and BJO’s – athletes must jump back and jump up with 2 feet and they must use a double foot take-off and land on and jump off/step off and /or clear the box. Any landing permitted on otherside of the box.
Score = Total Reps

For the rest….

1) AMRAP the following for 20 min:
400m Run
30 m HS Walk
20 Goblet Squats (32kg/24kg)

Score = Total Reps
Run 10m = 1 Rep
HS Walk 1m = 1 Rep
I.e. 90 Reps/Rnd

EXTRAS WOD

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

LITE WOD

1) Complete testing of any of the FiCTOQ tests 1 / 2 / 3A / 3B missed from Thursday through Monday.

Then, for those who have completed testing on all 3 FiCTOQ tests, complete the Nov Challenge if you have not re-tested it or if you did not beat your score.
If you have then see further below!

1) CrossFit Algoa’s Nov Challenge

INTERMEDIATE (Int1)
AMRAP 5 min – BB Facing Burpees
NB – stepping back & up allowed but they must jump over (double foot take-off, double foot landing)

BEGINNER (Beg1)
AMRAP 5 – Burpees
All reps end once athlete lands on the floor after clearing the box/burpee or bring his/her feet together on the burpee
Score = Total Reps

Or for the rest…

1)
INTERMEDIATE (Int1)

AMRAP the following for 20 min:
400m Run
15 m HS Walk or Int2 5 Wall Walks
20 Goblet Squats (24kg/16kg)

Score = Total Reps
Run 10m = 1 Rep
HS Walk 1m = 1 Rep
I.e. 75 Reps/Rnd

BEGINNER (Beg1)

AMRAP the following for 20 min:
400m Run
30 m Bear Walk (straight arms/legs)
20 Goblet Squats (20kg/12kg)

Score = Total Reps
Run 10m = 1 Rep
HS Walk 1m = 1 Rep
I.e. 90 Reps/Rnd

T/CHALLENGE (Beg3)
AMRAP the following for 20 min:
400m Run
30 m Bear Walk (Bent arms/legs)
20 Goblet Squats (16kg/8-10kg)

Score = Total Reps
Run 10m = 1 Rep
HS Walk 1m = 1 Rep
I.e. 90 Reps/Rnd

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has
coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Coach Iain working some overhead virtuosity (doing the common, uncommonly well)!! 

#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

T/Challenge Members to test on exactly the same loads and particular scaled movements as last time, except for the snatch/clean/5RM deadlift where you will aim to beat your load!

RX’ED WOD

1) #FiCTOQ 3A & 3B (https://www.fittestincapetown.com/qualifiers/fictoq-wod-3/)

FiCTOQ 3A – TWO (2) Rounds For Time:
21 Alternating DB-Snatches (22.5kg/15kg)
150 Double Unders
9 Ring Muscle Ups

CAP = 12 min

Score = Time/TC plus 1 sec/rep missed

Tiebreaker: Time for completion of your LAST set of 150 Double Unders.

STRAIGHT INTO:

FiCTOQ 3B – In the remaining time of a total 14 minutes, Establish:
– 1RM Snatch

Score: Heaviest Weight Lifted in pounds (lbs).

Tiebreaker: There is NO Tiebreaker for this WOD.
NB – If an athlete is unsuccessful in his/her attempts at Muscle Ups, he/she must continue attempts until the Time Cap has run out or the score will be set to zero.
NB – For the Snatch the barbell must remain UNLOADED until the athlete has either finished the 2 Rounds For Time in 3A, OR until the 12:00min time cap has been reached. Athletes can NOT start loading barbell before Time Cap if they have not finished the 2 Rounds.
NB – ONLY the athlete is allowed to load the bar and clips must be on at all times for a lift to count.

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

LITE WOD

1) CrossFit Algoa LITE VARIANTS on FiCTOQ 3A & 3B (https://www.fittestincapetown.com/qualifiers/fictoq-wod-3/)

Intermediate Option (Int1):

FiCTOQ 3A – TWO (2) Rounds For Time:
21 Alternating DB-Snatches (20kg/15kg)
100 Double Unders
9 Pull-ups (BW/Black)
9 Ring Dips (Black/Purple)

CAP = 12 min

Score = Time/TC plus 1 sec/rep missed
Tiebreaker: Time for completion of your LAST set of 150 Double Unders.

STRAIGHT INTO:

FiCTOQ 3B – In the remaining time of a total 14 minutes, Establish:
– 1RM Snatch
Score: Heaviest Weight Lifted in kg.
NB – If an athlete is unsuccessful in his/her attempts at Muscle Ups/Pull-ups, he/she must continue attempts until the Time Cap has run out or the score will be set to zero.
NB – For the Snatch the barbell must remain UNLOADED until the athlete has either finished the 2 Rounds For Time in 3A, OR until the 12:00min time cap has been reached. Athletes can NOT start loading barbell before Time Cap if they have not finished the 2 Rounds.
NB – ONLY the athlete is allowed to load the bar and clips must be on at all times for a lift to count.

Beginner Option (Beg 1):

FiCTOQ 3A – TWO (2) Rounds For Time:
21 DB Alt. Snatch (10kg/5kg)
100 Single Unders
9 Ring Rows
9 Push ups (floor/kneeling)

CAP = 12 min

Score = Time/TC plus 1 sec/rep missed
Tiebreaker: Time for completion of your LAST set of Single Unders.

STRAIGHT INTO:

FiCTOQ 3B – In the remaining time of a total 14 minutes, Establish:
– 1RM Clean (any)

Score: Heaviest Weight Lifted in kg.
NB – If an athlete is unsuccessful in his/her attempts at Muscle Ups/Ring Rows, he/she must continue attempts until the Time Cap has run out or the score will be set to zero.
NB – For the Snatch (clean) the barbell must remain UNLOADED until the athlete has either finished the 2 Rounds For Time in 3A, OR until the 12:00min time cap has been reached. Athletes can NOT start loading barbell before Time Cap if they have not finished the 2 Rounds.
NB – ONLY the athlete is allowed to load the bar and clips must be on at all times for a lift to count.

TChallenge Option (Beg 3):

FiCTOQ 3A – TWO (2) Rounds For Time:
21 DB Alt. Snatch (10kg/5kg)
60 Single Unders
9 Ring Rows
9 Push ups (kneeling)

CAP = 12 min

Score = Time/TC plus 1 sec/rep missed
Tiebreaker: Time for completion of your LAST set of Single Unders.

STRAIGHT INTO:

FiCTOQ 3B – In the remaining time of a total 14 minutes, Establish:
– 5RM Deadlift

Score: Heaviest Weight Lifted in kg for 5 Reps
NB – If an athlete is unsuccessful in his/her attempts at Muscle Ups, he/she must continue attempts until the Time Cap has run out or the score will be set to zero.
NB – For the Snatch the barbell must remain UNLOADED until the athlete has either finished the 2 Rounds For Time in 3A, OR until the 12:00min time cap has been reached. Athletes can NOT start loading barbell before Time Cap if they have not finished the 2 Rounds.
NB – ONLY the athlete is allowed to load the bar and clips must be on at all times for a lift to count.

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 – Catch Coach Dave and some awesome athletes (@kelly_howitz ; @reggiehufkie @ischkesenekal_shot_discus ; @lux_adams and Lana Krige) from PE at the “All In” Sports Ministry Conference to be held this weekend! Saturday and Sunday still to come so go sign-up and  CLICK HERE to Register, even though entry is free! CLICK HERE to go to Facebook for more info on the event!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

SPECIALITY CLASS (last class for the year)

8:00 – 9:00 Rope Climbing

RX & LITE WODS

1) Those who missed yesterday’s Re-test FiCTOQ 1 and or FiCTOQ2 please test today! This is for both Transformation Challengers and Non-Challengers.

For the rest…complete the following…

1) Complete the following FT:
1 Mile Run (1609m)
100m – 10 x 10 m of 1 Arm Suitcase (35kg/25kg) / other arm Waiter Walking (32kg/24kg) – 5x each arm
50 Burpee BJO (61cm/51cm)
25 Each side STOH with either (DB 35kg/25kg OR DB 32kg/24kg)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

Intermediate Option (Int1)

Complete the following FT:
1 Mile Run (1609m)
100m – 10 x 10 m of 1 Arm Suitcase (30kg/20kg) / other arm Waiter Walking (24kg/16kg) – 5x each arm
50 Burpee BJO (61cm/51cm)
25 Each side STOH with either (DB 30kg/20kg OR KB 24kg/16kg)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1)

Complete the following FT:
1200m Run
100m – 10 x 10 m of 1 Arm Suitcase (20kg/10kg) / other arm Waiter Walking (16kg/12kg) – 5x each arm
50 BB Facing Burpees (stepping back, up and over allowed)
25 Each side STOH with either (DB 20kg/10kg OR KB 16kg/12kg)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

TC Member Option (Beg3)

Complete the following FT:
1200m Run
100m – 10 x 10 m of 1 Arm Suitcase (15kg/7.5kg) / other arm Waiter Walking (12kg/5-8kg) – 5x each arm
50 BB Facing Burpees (stepping back, up and over allowed)
25 Each side STOH with either (DB 15kg/7.5kg OR KB 12kg/5-8kg)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Chat to the coaches concerning our AFL 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 – Catch Coach Dave and some awesome athletes from PE at the “All In” Sports Ministry Conference to be held this weekend! To sign-up for the Conference please CLICK HERE to Register, even though entry is free! CLICK HERE to go to Facebook for more info on the event!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames  #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) Those who missed yesterday’s Re-test FiCTOQ 1 and or FiCTOQ2 please test today! This is for both Transformation Challengers and Non-Challengers.

For the rest…complete the following…

Power Cleans 3-3-3-3-3 (count sets >75% 1RM)

Score = Load

then…

2) AMRAP the following for 15 minutes (5 Rnds):
Min 1 – C2B Pull-ups
Min 2 – DB Snatch (30kg/20kg)
Min 3 – Burpee Broad Jump (1m)

Score = Total Reps
NB – BBJ – Over a blue mat!

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Those who missed yesterday’s Re-test FiCTOQ 1 and or FiCTOQ2 please test today! This is for both Transformation Challengers and Non-Challengers.

For the rest…complete the following…

Power Cleans 3-3-3-3-3 (count sets >75% 1RM)

Score = Load

then…

2) Intermediate Option (Int1):

AMRAP the following for 15 minutes (5 Rnds):
Min 1 – Pull-ups
Min 2 – DB Snatch (25kg/15kg)
Min 3 – Burpee Broad Jump (1m)

Score = Total Reps
NB – BBJ – Over a blue mat!

Beginner Option (Beg1):
AMRAP the following for 15 minutes:
Min 1 – Pull-ups (Purple/Green)
Min 2 – DB Snatch (20kg/10kg)
Min 3 – Burpee Broad Jump (Over 5kg bumper)

Score = Total Reps

TC Member Option (Beg1):
AMRAP the following for 15 minutes:
Min 1 – Ring Rows
Min 2 – DB Snatch (15kg/7.5kg)
Min 3 – Burpees

Score = Total Reps

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 – Catch Coach Dave and some awesome athletes from PE at the “All In” Sports Ministry Conference to be held this weekend! To sign-up for the Conference please CLICK HERE to Register, even though entry is free! CLICK HERE to go to Facebook for more info on the event!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) Those who missed yesterday’s Re-Test FiCTOQ 1 please test today! This is for both Transformation Challengers and Non-Challengers.

For the rest…complete TEST 2 … FiCTOQ 2…

#FiCTOQ 2 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-2/)

7 min AMRAP:
5 Toes To Bar
4 Chest To Bar Pull Ups
3 Hang Squat Clean
2 Front Squats
1 Shoulder to Over Head

(All Barbell Movements: 70kg/47kg)

Score: Total Reps
Tiebreaker: There is NO Tiebreaker for this WOD.
NB:
When taking bar from the floor for a Hang Squat Clean at any point, the athlete must first deadlift the bar before going to the Hang.
Any variation of a Shoulder To Over Head is allowed, it can even be a Thruster as in combined with the last Front Squat.

then…with the remaining time (if you have completed all the tests)…

2) AMRAP the following for 10 min:
50 DU
20 Wall Balls (9.1kg/6.3kg to 10ft/9ft targets)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Those who missed yesterday’s Re-test FiCTOQ 1 please test today! This is for both Transformation Challengers and Non-Challengers.

For the rest…complete TEST 2 … FiCTOQ 2…

CrossFit Algoa’s LITE Variants of #FiCTOQ 2 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-2/)

Intermediate Option (Int1)

7min AMRAP:
5 Toes To Bar
4 Pull Ups
3 Hang Squat Clean
2 Front Squats
1 Shoulder to Over Head
(All Barbell Movements: 55kg/35kg)

Score: Total Reps

Beginner Option (Beg 1)

CrossFit Algoa’s LITE Variant (Beg 1) of #FiCTOQ 2 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-2/)

7min AMRAP:
5 Hanging Knee Raises
4 Pull ups (assisted – Purple/Green)
3 Hang Squat Cleans
2 Front Squats
1 Shoulder to Over Head
(All Barbell Movements: 30kg/20kg)

Score: Total Reps
Hang Power Clean plus Front Squat allowed for HSC

TC Members Option (Beg 3):

7min AMRAP:
5 Sit-ups
4 RR
3 Hang Power Cleans
2 Front Squats
1 Shoulder to Over Head
(All Barbell Movements: 20kg/10kg)

Score: Total Reps

Tiebreaker: There is NO Tiebreaker for this WOD.
NB:
When taking bar from the floor for a Hang Squat Clean at any point, the athlete must first deadlift the bar before going to the Hang.
Any variation of a Shoulder To Over Head is allowed, it can even be a Thruster as in combined with the last Front Squat.

then…with the remaining time (if you have completed all the tests)…

2)

Intermediate Option (Int1)

AMRAP the following for 10 min:
30 DU
20 Wall Balls (9.1kg/6.3kg to 10ft/9ft targets)

Score = Total Reps

Beginner Option (Beg1)

AMRAP the following for 10 min:
50 SU
15 Wall Balls (6.3kg/4.5kg to 10ft/9ft targets)

Score = Total Reps

TC Members (Beg3) – only if you have completed TEST 1 & 2 i.e. tested FiCTOQ 1, 2

AMRAP the following for 10 min:
30 SU
15 Wall Balls (4.5kg/3kg to 10ft/9ft targets)

Score = Total Reps

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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Catch Coach Dave and some awesome athletes from PE at the “All In” Sports Ministry Conference to be held this weekend! To sign-up for the Conference please CLICK HERE to Register, even though entry is free! CLICK HERE to go to Facebook for more info on the event!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames  #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

Our 1st Re-Test is…FiCTOQ1 – Remember to re-test with exactly the same prescription as last time (same movements and loadings)!

1) FiCTOQ 1 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-1/)

15min AMRAP:
50 Calorie Row or CFA Sub w 50 SDHP (20kg/13kg)
10 Burpees Over the Rower
40 Wall Balls, (9.1kg/6.3kg to 10ft/9ft i.e. 3.048m/2.743m)
10 Burpees Over the Rower
30 Deadlifts, (61kg/43kg)
10 Burpees Over the Rower
20 Hand Stand Push Ups
10 Burpees Over the Rower
10 Thrusters, (61kg/43kg)
10 Burpees Over the Rower

Score = Total Reps

Tiebreaker: Time for completion of LAST set of 10 Burpees Over the Rower.
Score = Total Reps

NB – Burpee Over Rower sub w Lateral BB Burpees

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) CrossFit Algoa’s LITE Variants of FiCT QUALIFIER 19.1 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-1/)

Intermediate Option (Int1):

FiCTOQ 1 – 15min AMRAP:

50 Calorie Row or CFA Sub w 50 SDHP (20kg/13kg)
10 Burpees Over the Rower
40 Wall Balls, (6.3kg/4.5kg to 10ft/9ft i.e. 3.048m/2.743m)
10 Burpees Over the Rower
30 Deadlifts, (40kg/25kg)
10 Burpees Over the Rower
20 Hand Stand Push Ups (Floor/2x Abmat Risers)
10 Burpees Over the Rower
10 Thrusters, (40kg/25kg)
10 Burpees Over the Rower

Score = Total Reps

NB – Burpee Over Rower sub w Lateral BB Burpees 2) Scaling

Beginner Option (Beg1):

FiCTOQ 1 – 15min AMRAP:

50 Calorie Row or CFA Sub w 50 SDHP (12kg/5kg)
10 Burpees Over the Rower or CFA Sub w 50 SDHP (12kg/5kg)
40 Wall Balls, (4.5kg/3kg to 10ft/9ft i.e. 3.048m/2.743m)
10 Burpees Over the Rower
30 Deadlifts, (20kg/15kg)
10 Burpees Over the Rower
20 Piked Push-Ups (Toes/Kneeling)
10 Burpees Over the Rower
10 Thrusters (20kg/15kg)
10 Burpees Over the Rower

Score = Total Reps

Step Over allowed
NB – Burpee Over Rower sub w Lateral BB Burpees 2) Scaling

TC Challenge Members (Beg3)

FiCTOQ 1 – 15 min AMRAP:

50 Calorie Row or CFA Sub w 50 SDHP (12kg/5kg)
5 Burpees
40 Airsquats
5 Burpees
30 KB Deadlifts, (12kg/5kg)
5 Burpees Step Over
20 Kneeling Push-Ups
5 Burpees
10 Airsquats
5 Burpees

Score = Total Reps

NB – Burpee Over Rower sub w Lateral BB Burpees

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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Delme on some Front Squats!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) Strict HSPU RM – E2ndMOn2ndM for 10 min (5 Rnds)

Score = Total Reps

then…

2) CrossFit HQ WOD (181115)

5 2-minute rounds of:
15-cal. row OR CFA sub 18 SDHP (20kg/13kg)
Max strict weighted toes-to-bars
Rest 2 minutes

Men use 8-lb. ball for T2B
Women use 4-lb. ball for T2B

Score = Total Reps
NB – SDHP counts for 15 reps

EXTRAS

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

LITE WOD

1) Scaling – scale so that you can get at least 7 reps each round

Intermediate (Int 1)
Strict HSPU RM – E2ndMOn2ndM for 10 min (5 Rnds)
Elastic Jacket (Green & Purple / Green / Green)

Score = Total Reps

Beginner (Beg1)
Piked Push-ups (61cm/floor) RM – E2ndMOn2ndM for 10 min (5 Rnds)

Score = Total Reps

Beginner (Beg3/TC)
Piked Push-ups (floor/Knees) RM – E2ndMOn2ndM for 10 min (5 Rnds)

Score = Total Reps

then…

2) Scaling
In this interval workout, you have to use a hip-opening movement to earn time to perform a hip-closing movement. A moderate amount of rest is provided, allowing you to push hard in each round. Select a number of calories that will allow you about 60-75 seconds on the bar, and select a toes-to-bar variation that will allow you to perform at least 8-10 reps per interval.

Intermediate (Int1) Option
5 2-minute rounds of:
12-cal. row OR CFA sub 15 SDHP (20kg/13kg)
Max strict toes-to-bars
Rest 2 minutes

Score = Total Reps
NB – SDHP counts for 12 reps

Beginner (Beg1) Option
5 2-minute rounds of:
10-cal. row OR CFA sub 13 SDHP (16kg/10kg)
Max strict hanging knee raises
Rest 2 minutes

Score = Total Reps
NB – SDHP counts for 10 reps

T/Challenge (Beg1) Option
5 2-minute rounds of:
10-cal. row OR CFA sub 13 SDHP (12kg/5-8kg)
Max Sit-ups
Rest 2 minutes

Score = Total Reps
NB – SDHP counts for 10 reps

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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Lance on Sandbag Belly Carry’s, as Chad (on DB Step overs) and Raen (on KB Swings) take a short rest!

REMINDER – Our CrossFit Algoa Christmas Party Details for 12 December – Come “Jingle and Mingle” can be found by CLICKING HERE 

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) Deadlift 3-3-3-3-3 (count sets >75% 1RM)

Score = Max Load

then…

2) Complete 5 Rnds of the following FT:
9 Deadlifts
6 Hang Power Cleans
3 Front Squats
BB – 75kg/52kg

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) Deadlift 3-3-3-3-3 (count sets >75% 1RM)

Score = Max Load

then…

2)
Intermediate Option (Int1):

Complete 5 Rnds of the following FT:
9 Deadlifts
6 Hang Power Cleans
3 Front Squats
BB – 60kg/40kg

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1)

Complete 5 Rnds of the following FT:
9 Deadlifts
6 Hang Power Cleans
3 Front Squats
BB – 50kg/30kg

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

TC Challenge Members (Beg3)

Complete 5 Rnds of the following FT:
9 Deadlifts
6 Hang Power Cleans
3 Front Squats
BB – 35kg/20kg

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Chad and Kristen (background), working hard on Thursday’s Workout of the Day (WOD)! The WOD involved a challenging combo of heavy Sandbag Belly Carry’s, Kettlebell Swings and Weighted Box Step-Overs! To get better at anything, you need to push the boundaries!!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

SPECIALITY CLASS

8:00 – 9:00 Toes to Bar and Rope Climbing

RX & LITE WODS

1) Complete the following FT:
15-12-9 Hang Power Cleans (102kg/70kg)
50-40-30 C2B Pull-ups

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

5 min Rest into…

3 Rnds FT of:
15 Deadlift (same load – 102kg/70kg)
15 Deficit Handstand Push-ups (7cm/3cm)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Scaling
This workout is heavy, so scale to 70% of your 1 RM. Scale to Pull-ups and assisted pull-ups, according to your level of proficiency! Pacing and strategic rest periods will be required in order to set your best time and to stay away from failing reps.

Intermediate Option (Int1)

Complete the following FT:
15-12-9 Hang Power Cleans (90kg/60kg or 70% 1RM)
50-40-30 Pull-ups

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

5 min Rest into…

3 Rnds FT of:
15 Deadlift (same load – 90kg/60kg)
15 Handstand Push-ups

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1)

Complete the following FT:
21-15-9 Hang Power Cleans (45kg/25kg or 70% 1RM)
40-30-20 Pull-ups (Purple/Green)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

5 min Rest into…

3 Rnds FT of:
15 Deadlift (same load – 45kg/25kg)
15 Piked Push-ups (feet 51cm Box/Floor)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

TC Member Option (Beg3)

Complete the following FT:
21-15-9 Hang Power Cleans (35kg/20kg or 70% 1RM)
40-30-20 Ring Rows

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

5 min Rest into…

3 Rnds FT of:
15 Deadlift (same load – 35kg/20kg)
15 Piked Push-ups (feet Floor/kneeling)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Chat to the coaches concerning our AFL 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