Featured Image – Okkert (Right) and James hitting the Games Bound Comp on Friday! NB – We have extended the time to enter your Games Bound ONLINE scores until 14:00 today! Thank you to everyone who supported our ONLINE world wide comp!
You can still enter your Scores through the link below (until 14:00)
1. MORE INFO
2. REGISTER AT THE QUICK LINKS BELOW:
Games Bound ONLINE Competition Registration (Worldwide)
Box Comp – Come register manually at CrossFit Algoa between 8:40 and 11:00!
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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on email@example.com / 0845086893 (Kids) / 0784517637 (adults)
1) Practice Kipping HSPU
If you are proficient in performing kipping HSPU, progress to a deeper deficit from which you are comfortable with!
Score = For Quality
2) AMRAP the following for 16 min:
8 Parallette HSPU (25cm/17.5cm)
Score = Total Reps
RX = 138 Reps/Rnd
Chat to our coaches about completing extras from Tier 1 of our competitors program!
Reduce to progression with which you are comfortable and safe!
Int1 – 85 DU, 25 T2B, D/HSPU (15/9cm), 118R/R
Int2 – 75 DU, 20 T2B, D/HSPU (3/1.5cm), 103R/R
Int3 – 65 DU, 15 T2B, HSPU, 88 Reps/Rnd
Beg1 – 100 SU, 25 HLR, PPU (61cm/Fl), 133R/R
Beg2 – 75 SU, 20 HKR, PPU (Fl/knees), 103R/R
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on firstname.lastname@example.org 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – http://crossfitalgoa.com/afl-competition-training/
Cool-down/Trigger Ball/Foam Roll/Stretch