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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) AGE GROUP ONLINE QUALIFIER – WORKOUT 1 (https://games.crossfit.com/workouts/onlinequalifiers/2018)

For time:
4 thrusters
1 15-ft. rope ascent
8 thrusters
2 15-ft. rope ascents
12 thrusters
3 15-ft. rope ascents

BB – (61kg/43kg)
15 feet = 4.572m
11 feet (marker 3.352m – you must show control to below this marker before dropping)

Time cap: 10 minutes

Score = Time/TC plus 1 sec/rep missed

VARIATIONS
Ages 16-17 and 35-54:
Men use 135 lb.
Women use 95 lb.

Ages 14-15:
Boys use 95 lb.
Girls use 65 lb.

Ages 55+:
Men use 95 lb.
Women use 65 lb.

*The official weight is in pounds. For your convenience, the
minimum acceptable weights in kilograms are 61 kg (135 lb.), 43
kg (95 lb.) and 29 kg (65 lb.)

then…

2) AGE GROUP ONLINE QUALIFIER – 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 the Coaches for today!

LITE WOD

1) See above at 55+ years

CrossFit Algoa Further scaling…
Option 1 – Rope Pull-ups with legs (6 reps per ascent)
Option 2 – Rope Pulls from lying to standing (3 reps per ascent)
Option 3 – Rope Rows (6 reps per ascent)

2) See above at 55+ years
CrossFit Algoa Further scaling…
Option 1 – Assisted C2B Pull-ups
Option 2 – Assisted Pull-ups
Option 3 – Ring Rows

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch