Featured Image – The CrossFit Games OPEN starts on Friday … We usually have around 60 of our members participating in The Open, from newbies through to elite athletes… find out more about this competition for EVERYONE at… https://open.crossfit.com/english

Image courtesy of CrossFit, Inc.

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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’ED WOD

1) Clean plus 5 Front Squats – E2ndMon2ndM 12 (6 Rnds) (Count sets >70% of 1RM Clean, Max Day)

Score = Load

then…

2) CrossFt Games – Open Workout 18.3 (RX)

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. (52kg) OHS, 50-lb. (22.5kg) DB snatches
Women perform 80-lb. (36kg) OHS, 35-lb. (15kg) DB snatches

Time cap: 14 minutes

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) Clean plus 5 Front Squats – E2ndMon2ndM 12 (6 Rnds)

Score = Load
Beg1/2/3 – can Power Clean and 6 Front Squats

then…

2) CrossFt Games – Open Workout 18.3 (Scaled/Beg1)

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Men perform 45-lb. (20kg) OHS, 35-lb. (15kg) DB snatches
Women perform 35-lb. (15kg) OHS, 20-lb. (10kg) DB snatches

Time cap: 14 minutes

Score = Time/TC plus 1 sec/rep missed

Beg2 – Pull-ups (Purple/Green); (15kg/9kg BB and 10kg/5kg DB)
Beg3 – 70 SU; Ring Rows (50cm/25cm); (7kg/PVC and 10kg/5kg DB)

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