Feature Image – @Evainsa demo’ing for @fittestincapetown Online Qualifier 19.1 – This workout was released yesterday…go visit fittestincapetown.co.za for workout details! FiCT 2019 is an official sanctioned event to qualify for the 2019 Reebok CrossFit Games! (Image courtesy of CrossFit, Inc).

#FittestinCapeTown #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) Complete 3 Rnds of the following FT:
20 m HS Walk
20 m Burpee Broad Jump

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP the following for 15 min:
5 C2B Pull-ups
5 Deficit Strict HSPU (9cm/6cm)
10 Airsquats
10 Box Jump Overs (61cm/51cm)
15 Sit-ups
15 Mountain Climbers (Jumping)

Score = Total Reps

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1)
Intermediate Option:
Complete 3 Rnds of the following FT:
10 m HS Walk (OR 4 Wall Walks)
20 m Burpee Broad Jump

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option:
Complete 3 Rnds of the following FT:
20 m Bear Walk (straight limbs)
20 m Burpee Broad Jump

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

New TC Members:
Complete 3 Rnds of the following FT:
10 m Bear Walk (straight limbs)
20 m Burpee and step forward

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Intermediate Option:

AMRAP the following for 15 min:
5 Pull-ups
5 HSPU (Men Strict/Women Kipping)
10 Airsquats
10 Box Jump Overs (61cm/51cm)
15 Sit-ups
15 Mountain Climbers (Jumping)

Score = Total Reps

Beginner Option:

AMRAP the following for 15 min:
5 Pull-ups (assisted)
5 Piked Push-ups (Feet Floor/kneeling)
10 Airsquats
10 Box Step Overs (61cm/51cm)
15 Sit-ups
15 Mountain Climbers (Stepping)

Score = Total Reps

New TC Members:

AMRAP the following for 10 min:
5 Ring Rows
5 Push-ups (toes/kneeling)
10 Airsquats
10 Box Step Overs (40cm)
15 Sit-ups
15 Mountain Climbers (Stepping)

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 place 3rd in the Mens 40-44 yrs at this years 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

Feature Image – #UrbanEspressCoffeeCo – The Best Coffee in the World @CrossFitAlgoa!!!!

#UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #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)
a) Practice Double-Unders

Score = For Quality

b) Tabata DU

Score = Total Reps

then…

2)
a) Bar Drills for Power Clean and Push Press

b) Complete 21-15-9 of the following FT:
STOH (60kg/40kg)
Jumping Alternate lunges (21-15-9 each leg)

TC = 10 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

1a)

Intermediate Option:
Practice Double-Unders

Beginner Option:
Practice Single-Unders

Score = For Quality

b) Intermediate Option:
Tabata Double-Unders

Beginner Option:
Tabata Single-Unders

New TC Members
Tabata Jump Clap (if battling to jump rope)

Score = Total Reps

then…

2)
a) Bar Drills for Power Clean and Push Press

b)
Intermediate option:

Complete 21-15-9 of the following FT:
STOH (50kg/35kg)
Jumping Alternate lunges (21-15-9 each leg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Beginner option:

Complete 21-15-9 of the following FT:
STOH (40kg/25kg)
Alternating Lunges (21-15-9 each leg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

New TC Members

Complete 21-15-9 of the following FT:
STOH (10-20kg/5-10kg) NB – use DB’s as needed
Alternating Lunges (just 21-15-9 for BOTH legs)

TC = 10 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 place 3rd in the Mens 40-44 yrs at this years 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 – Almost all the Transformation Challenge Members seated before our Kick-Off meeting last night! Welcome again to all our 2018 Summer Transformation Challenge Members, as well as all current members who will be taking on the Transformation Challenge!
Reminder tonight – Nutrition Workshop at 19:30

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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) Front Squats 3 (Count sets >80% 1RM) – E2ndMo2ndM for 10 min

Score = Load

then…

2) Complete 4 Rnds of the following FT:
400 m Run
8 Muscle-ups

TC = 16 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) Front Squats 3 (Count sets >80% 1RM) – E2ndMo2ndM for 10 min

Score = Load

NB – T/Challenge (New Members) 3 Reps on PVC/7kg/Empty Bar (15kg/20kg)

then…

2) Scaling – Scale the Muscle-ups so that you can complete them in 2-3 sets. New TC Members scale right done as indicated below!

Intermediate Option

Complete 4 Rnds of the following FT:
400 m Run
5 Muscle-ups (Or 10 Pull-ups and 10 Ring Dips)

TC = 16 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
Complete 4 Rnds of the following FT:
400 m Run
8 Ring Rows
8 Kneeling Push-ups

TC = 16 min

Score = Time/TC plus 1 sec/rep missed

NB – T/Challenge (New Members) 200 m Run and 8 RR and 8 Push-ups (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 place 3rd in the Mens 40-44 yrs at this years 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

Featured Image – Welcome to our 2018 Transformation Challenge New Members, as well as to all our current members who will also be starting the T/Challenge!! The Kick-off Meeting starts tonight at 19:10!! Reminder – there will be no 18:30 class!! (Artwork courtesy of Coach Anje.)

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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’ED WOD

1) Last Chance to enter the October Challenge!

RX
Max Unbroken Pull-ups

Score = Unbroken Reps
Athletes must keep moving!

then…

2) Complete 50 Reps FT, of the following complex:
5 x Power Snatch, Snatch (50kg/35kg or 40% 1RM) (10 reps)
5 x Power Snatch, Snatch (60kg/40kg or 48% 1RM) (10 reps)
5 x Power Snatch, Snatch (70kg/50kg or 56% 1RM) (10 reps)
5 x Power Snatch, Snatch (80kg/55kg or 65% 1RM) (10 reps)
5 x Power Snatch, Snatch (90kg/63kg or 73% 1RM) (10 Reps)
5 x Power Snatch, Snatch (100kg/70kg OR 80% 1RM) (10 Reps)

If you cannot Power Snatch the load, then Squat Snatching is allowed!

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) Last Chance to enter the October Challenge!

INTERMEDIATE
Max Unbroken Pull-ups (black band)

BEGINNER
Max Unbroken Ring Rows
Men – bottom of ring in line with belly button; toes 1 m in front of rings
Women – top of ring in line with lowest part of collar bone; toes 50 cm in front of rings

Score = Unbroken Reps
Athletes must keep moving!

then…

2) Scaling – Reduce loading to approximate the percentages of 1RM Snatch (squat) if the prescribed loading is heavier than the respective 5 of 1RM.

Intermediate Option
Complete 50 Reps FT, of the following complex:
5 x Power Snatch, Snatch (35kg/25kg or 40% 1RM) (10 reps)
5 x Power Snatch, Snatch (40kg/28kg or 48% 1RM) (10 reps)
5 x Power Snatch, Snatch (50kg/35kg or 56% 1RM) (10 reps)
5 x Power Snatch, Snatch (55kg/38kg or 65% 1RM) (10 reps)
5 x Power Snatch, Snatch (63kg/44kg or 73% 1RM) (10 Reps)
5 x Power Snatch, Snatch (70kg/50kg or 80% 1RM) (10 Reps)

If you cannot Power Snatch the load, then Squat Snatching is allowed!

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option – Power Snatch, OHS allowed for the Squat Snatch

Complete 50 Reps FT, of the following complex:
5 x Power Snatch, Snatch (20kg/10kg or 40% 1RM) (10 reps)
5 x Power Snatch, Snatch (25kg/15kg or 48% 1RM) (10 reps)
5 x Power Snatch, Snatch (30kg/18kg or 56% 1RM) (10 reps)
5 x Power Snatch, Snatch (35kg/20kg or 65% 1RM) (10 reps)
5 x Power Snatch, Snatch (40kg/22kg or 73% 1RM) (10 Reps)
5 x Power Snatch, Snatch (45kg/25kg or 80% 1RM) (10 Reps)

If you cannot Power Snatch the load, then Squat Snatching is allowed!

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 place 3rd in the Mens 40-44 yrs at this years 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 – Speciality Class at 8:00…the Muscle-up! All welcome! In shot, our Fittest Women on Earth (50-54 yrs old) demonstrating how it should be done! (Featured Image courtesy of @natrefphoto)

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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 The Muscle-up

RX & LITE WODS

1) CrossFit HQ WOD (181007 / 090618)

For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups

Men: 20-lb. (9.1kg) ball to 10 ft.
Women: 14-lb. (6.3kg) ball to 9 ft.

Scaling
Reduce the reps so the first round of wall-ball shots can be completed unbroken. Throughout the workout each set of reps should require only two to three sets to complete.

Intermediate Option
For time:
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups
10 wall-ball shots
10 pull-ups

Men: 20-lb. (9.1kg) ball to 10 ft.
Women: 14-lb. (6.3kg) ball to 9 ft.

Beginner Option
For time:
35 wall-ball shots
35 jumping pull-ups
20 wall-ball shots
20 jumping pull-ups
10 wall-ball shots
10 jumping pull-ups

Men: 10-lb. (4.5kg) ball to 9 ft.
Women: 6-lb. (3kg) ball to 8 ft.

Score = For Time

then…after a precise 3 min rest…

2) Run 1 Mile (with your Wall Ball used above)
RX – 1 mile (1609 m)
INT – 1 mile (1609m)
BEG – 1 km
Rules – Wall Ball cannot touch the ground (if it touches the ground you must do 5 burpees before continuing! NB – ensure your WB does not roll away!!)

Score = Time

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 place 3rd in the Mens 40-44 yrs at this years 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

Feature Image – Our Summer Transformation Challenge starts Monday 19:10 with our Kick-off meeting. If there are any late entries, please email info@algoacrossfit.com asap! Our Nutrition Workshop will be held on Tuesday at 19:30. Please RSVP for this workshop by Monday 12:00…email info@algoacrossfit.com.

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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)
a) Back Squat 3 – E2ndMO2ndM 10 (count sets >75% 1RM)

Score = Load

b) Back Squat 10 (60-65% 1RM)

Score = Load

then…

2) Tabata the following for Max Reps/Calories/Distance:

a) Rowing (Calories)

30 sec Rotation

b) 5 m Shuttle Sprint (1 length = 1 rep)

30 sec Rotation

c) Double Unders

30 sec Rotation

d) BB Facing Burpees

Score = Total Reps & Calories

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1)
a) Back Squat 3 – E2ndMO2ndM 10 (count sets >75% 1RM)

Score = Load

b) Back Squat 10 (60-65% 1RM)

Score = Load

then…

2) Tabata the following for Max Reps/Calories/Distance:

a) Rowing (Calories)

30 sec Rotation

b) 5 m Shuttle Sprint (1 length = 1 rep)

30 sec Rotation

c) Single-Unders

30 sec Rotation

d) BB Facing Burpees

Score = Total Reps & Calories

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 place 3rd in the Mens 40-44 yrs at this years 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

Feature Image – Our Speciality Classes run from 8:00-9:00 on Saturday’s until December. In picture is the class working on some snatch virtuosity. This week we will be focusing on the Muscle-up. All levels and abilities will be able to complete the class! See you there!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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) Strict Ring Dips RM – E2ndMo2ndM 10 min

Score = Total Reps

then…

2) CrossFit HQ WOD (181013 / 140712)

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

TC = 18 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) Scaling – Reduce the level of difficulty so that you can complete at least 10 reps unbroken

Intermediate Option:
Strict Ring Dips (asisted) RM – E2ndMo2ndM 10 min

Beginner Option:
Seated Parallette Dips RM – E2ndMo2ndM 10 min

Score = Total Reps

then..

2) CrossFit HQ WOD (181013 / 140712)

Scaling
If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging.

Intermediate Option
For time:
2-minute handstand hold
100 squats
25-meter handstand walk
100 squats
20 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.

Beginner Option
For time:
2-minute inverted hold
50 squats
25-meter bear crawl
50 squats
30 knee push-ups

Perform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.

TC = 18 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 place 3rd in the Mens 40-44 yrs at this years 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 – Our coaches weekend away this past Saturday… some of the lady coaches and wives getting in some real work at Kenton Lagoon!!!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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) CrossFit HQ WOD (181014 / 051225)

3 rounds for time of:
1,000-m row or Sub 100 SDHP (20kg/13kg)
50 sumo deadlift high pulls
25 pull-ups

Men: 75-lb. (34kg) SDHP
Women: 55-lb. (25kg) SDHP

TC = 25 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) CrossFit HQ WOD (181014 / 051225)

Scaling
Reduce the reps and loading so you can keep moving throughout all 3 rounds. Anticipate a few short breaks during each round of sumo deadlift high pulls and pull-ups, but aim for fewer than 3.

Intermediate Option
3 rounds for time of:
1,000-m row or Sub 100 SDHP (20kg/13kg)
40 sumo deadlift high pulls
20 pull-ups

Men: 75-lb. (34kg) SDHP
Women: 55-lb. (25kg) SDHP

Beginner Option
3 rounds for time of:
500-m row or Sub 50 SDHP (16kg/10kg)
20 sumo deadlift high pulls
10 ring rows

Men: 45-lb. (20kg) SDHP
Women: 35-lb. (15kg) SDHP

TC = 25 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 place 3rd in the Mens 40-44 yrs at this years 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 – Our coaches weekend away this past Saturday… most of the Coltman and Van Thiel families “tucking in” to an awesome supper!!!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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) Front Squats 3 (Count sets >75% 1RM) – E2ndMo2ndM for 10 min

Score = Load

then…

2) Complete the following Sprint Chipper FT:
300 m Run
20 Front Squats (120kg/84kg or 70% 1RM)
300 m Run

TC = 8 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) Front Squats 3 (Count sets >75% 1RM) – E2ndMo2ndM for 10 min

Score = Load

then…

2) Scaling – Beginners can take the bar from the rack. Intermediate from the floor!

Intermediate Option
Complete the following Sprint Chipper FT:
300 m Run
20 Front Squats (102kg/70kg or 70% 1RM)
300 m Run

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
Complete the following Sprint Chipper FT:
300 m Run
20 Front Squats (70kg/45kg or 70% 1RM)
300 m Run

TC = 8 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 place 3rd in the Mens 40-44 yrs at this years 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 – Our coaches weekend away was a blast! Some team building, tough WOD’s, fresh air, sea water, really good food and coffee, as well as great company!! In picture from left after a tough day of WOD’s… Intern coaches Thando and Jesse, Coaches Deane and Dave, and Intern Coaches Les and Iain!

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

RX’ED WOD

1) Practice Rope Climbing
(Seated Spanish or X Wrap, Seated Spanish or X Wrap with swing, Seated Spanish or X Wrap with leg assisted rope pull-ups, Next Low climb, Next full climb)

Score = For Quality

then…

2) CrossFit HQ WOD (181017)

3 rounds of:
2 minutes of rope climbs
2 minutes of Turkish get-ups
Rest 2 minutes

Men: 15-ft. (4.54m) rope, 50-lb. (22.5kg) dumbbell
Women: 15-ft. (4.54m) rope, 35-lb. (15kg) dumbbell

Score = Total Reps

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

LITE WOD

1)
Intermediate Option – Practice Spanish Wrap (low climb)
(Seated Spanish Wrap, Seated Spanish Wrap with swing, Seated Spanish Wrap with leg assisted rope pull-ups, Next Low climb)

Beginner Option – Practice Spanish Wrap
(Seated Spanish Wrap, Seated Spanish Wrap with swing, Seated Spanish Wrap with leg assisted rope pull-ups)

Score = For Quality

then…

2) CrossFit HQ WOD (181017)

Scaling
Modify the rope climb to ensure multiple reps each round. Intermediate athletes can complete this workout as prescribed.

Beginner Option
3 rounds of:
2 minutes of rope climbs, lying to standing
2 minutes of Turkish get-ups
Rest 2 minutes

Men: 15-lb. (7.5kg) dumbbell
Women: 10-lb. (5kg) dumbbell

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 place 3rd in the Mens 40-44 yrs at this years 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