Featured Image – The CrossFit Games OPEN starts tomorrow (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 and REGISTER at… https://open.crossfit.com/english
We will be hosting our Friday Night Lights from 16:30 to late on Fridays…come watch our athletes and members take on Open Workout 19.1!! Bring along some food and refreshments – all welcome!! The great blackboard artwork was done by Coach Anje!
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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) Snatch (squat) plus 3 OHS – E2ndMon2ndM for 12 min (6 Rnds) (Count sets >70% of 1RM Snatch, Max Day)
Score = Load
Open Athletes – 1 Snatch (squat), plus 1 OHS – E2ndMon2ndM for 12 min (6 Rnds) (65% 1RM)
then…
2) Last complete 15 March 2018…
AMRAP the following for 15 min: (Open athletes only complete 2 Rnds or 5 min cap):
10 KB Swings (24kg/16kg)
10 T2B
10 SDHP – with KB (24kg/16kg)
10 KB Facing Burpees (jump back, up, over)
10 Goblet Squats (24kg/16kg)
(Open athletes – 2 Rnds or 5 min Cap Time)
Score = Time/TC plus 1 sec/rep missed
EXTRAS WOD
Chat to our coaches about completing extras from Tier 1 of our competitors program!
“LITE” WOD
1) Snatch (squat) plus 3 OHS – E2ndMon2ndM for 12 min (6 Rnds) (Count sets >70% of 1RM Snatch, Max Day)
Score = Load
Open Athletes – 1 Snatch (squat), plus 1 OHS – E2ndMon2ndM for 12 min (6 Rnds) (65% 1RM)
Beg1/2/3 – Power Snatch plus 4 OHS allowed (Open Athletes, Power Snatch plus 2 OHS)
then…
2) Last complete 15 March 2018…
Int1 Option:
Same as RX
Beg1 Option:
AMRAP the following for 15 min: (Open athletes only complete 2 Rnds or 5 min cap):
10 KB Swings (16kg/12kg)
10 Hanging Leg Raises
10 SDHP – with KB (16kg/12kg)
10 KB Facing Burpees (step back, up and jump over)
10 Goblet Squats (16kg/12kg)
(Open athletes 2 Rnds or 5 min Cap Time)
Score = Total Reps
Beg2 Option:
Same as Beg1 except Hanging Knee Raises and it is, step back, up and step over on KB Facing Burpees
(Open athletes 2 Rnds or 5 min Cap Time)
Score = Total Reps
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
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