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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 and LITE WOD’s

1) AGE GROUP ONLINE QUALIFYER – WORKOUT 4 (https://games.crossfit.com/workouts/onlinequalifiers/2018)

Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 burpees
3 snatches

Score = Total Reps

*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.

then…

2) AGE GROUP ONLINE QUALIFYER – WORKOUT 3 (https://games.crossfit.com/workouts/onlinequalifiers/2018)

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. (15.24m) handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. (15.24m) handstand walk
100 double-unders

Score = Total Reps and Tie Break

Tie Break: The scoring for this workout includes a tiebreak. At the end of each set of double-unders, time should be marked.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the medicine ball are 9 kg (20 lb.), 6 kg (14 lb.) and 4 kg (10 lb.).

The handstand walk area must be divided into 5-ft. segments, visibly marked on the floor. Ideally, the lane will have five consecutive segments, allowing a 25-ft. (7.62m) walk in one direction and a 25-ft. (7.62m) walk back. Walking more than 25 ft. (7.62m) in one direction without turning around is not allowed.

VARIATIONS
Ages 16-17 and 35-54:
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Ages 14-15:
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target

Ages 55+:
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target

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 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