Featured Image – #Repost @crossfitgames ・・・Who is the fittest woman or man in your country?

The Open is the world’s largest participatory sporting event and a showcase of the global @CrossFit community. This year initiates a new direction for the CrossFit Games. For the first time, National Champions from around the globe will qualify directly from the Open to the Games, held in Madison, Wisconsin.

Every country with a CrossFit affiliate in good standing has an opportunity to send its top female and top male competitor to the CrossFit Games. More than 150 leaderboards will host their own national competitions as part of the Open. Participants will see where they rank among their fellow countrymen and women throughout the five weeks. In this new global game, National Champions will be crowned #InTheOpen.

Learn more and register at Games.CrossFit.com

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#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 WOD

1) FiCT 2019 – The Trap

3 Rnds of the following:

AMRAP 3:
20/15 Cal Airbike OR Class sub 200/150m Run
10/7 Muscle-ups
AMRAP Burpee BJO (61cm/51cm)
then Rest 2 min before the next Rnd

TC = 13 min

Score = Time/TC plus 1 sec/ Rep missed of the 50 BBJO

then…

2) Complete the following FT:

Sprint 25 Cal/ 18 Cal on each of the following, resting as needed between each:
Airbike
Rower
Ski Erg

Score = Sum of times for Airbike, Ski-erg and Rower (excluding all rests)

EXTRAS

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

LITE WOD

1) Int1 Option:

Same but M-ups 7/4

Beg1 Option:

FiCT 2019 – The Trap

3 Rnds of the following:

AMRAP 3:
15/10 Cal Airbike OR Class sub 150/100m Run
10/7 Pull-ups (Purple/Green)
AMRAP BB Facing Burpees
then Rest 2 min before the next Rnd

TC = 13 min

Score = Time/TC plus 1 sec/ Rep missed of the 50 BBJO

Beg2 Option:

FiCT 2019 – The Trap

3 Rnds of the following:

AMRAP 3:
12/8 Cal Airbike OR Class sub 100/70m Run
10/7 Ring Rows (50cm/25cm)
AMRAP BB Facing Burpees
then Rest 2 min before the next Rnd

TC = 13 min

Score = Time/TC plus 1 sec/ Rep missed of the 50 BBJO

then…

2) Int1 Option:
Same as Rx

Beg1 Option:
20 Cal/ 15 cal on each ergometer

Beg2 Option:
15 Cal/ 10 cal on each ergometer

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