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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#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’ED WOD

1) Practice Rope Climbing:
a) Leg assisted
b) Legless and Kipping Legless

Score = For Quality

then…

2) FiCT 2019 “The Finals”…

Complete the following FT:
3 Legless Rope Climbs (4.1m)
21 Fat Bar Thrusters (40kg/30kg)
2 Legless Rope Climbs (4.1m)
15 Fat Bar Thrusters (60kg/40kg)
1 Legless Rope Climbs (4.1m)
9 Fat Bar Thrusters (80kg/50kg)

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

TC = 7 min; 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) Practice Rope Climbing:
a) Leg assisted
b) Legless and Kipping Legless

Score = For Quality

then…

2) FiCT 2019 “The Finals”…

Int1 Option:
Same as RX but loading (40kg/30kg)(50kg/35kg)(70kg/43kg)

Beg1 option:
9-6-3 Rope Pulls – lying to standing, legs straight; (Normal Bar – 30kg/20kg, 35kg/25kg, 45kg/30kg)

Beg2 Option:
9-6-3 Rope Pull – lying to standing, legs straight; (Normal Bar – 20kg/12kg, 25kg/17kg, 30kg/22kg)

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