Featured Image – Coach Anje judging Belinda for Open Workout 19.1… Belinda was hoping not to see the C2 Rower for a while after her @theergultra about 10 days ago

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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 and LITE WODS

All who have NOT tested on Open Workout 19.1, whether entered or not, MUST complete Open Workout 19.1 today!

1) Reebok CrossFit Games – Open Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. (9.1kg) wall ball to 10 ft.
W 14-lb. (6.3kg) wall ball to 9 ft.

Scaled
Men throw 14-lb. (6.3kg) ball to 10-ft. target
Women throw 10-lb. (4.5kg) ball to 9-ft. target

For further Scalings for Masters and Teenagers and the Movement Standards please visit : https://games.crossfit.com/workouts/open/2019

Class Substitution for Rowing – RX/Int (19 SDHP – 20kg/12kg); Beg1 (19 SDHP – 16kg/10kg); Beg2 (19 SDHP 12kg/8kg)

OR if you have completed Open Workout 19.1…

1) AMRAP the following for 10 min:
Odd min – BB Facing Burpees
Even min – TNG Power Cleans (52kg/36kg)

Score = Total Reps

Int1 – Same
Beg1 – BB Facing Burpees (step back, up, jump over)(36kg/20kg)
Beg2 – BB Facing Burpees (step back, up, step over)(20kg/12kg)

then…

b) Complete 100 C2B Pull-ups FT but EMOM, start at 0 min complete 30 DU FT

TC = 15 min

Score = Time/TC plus 1 sec/reps missed

Int1 – Same; Int2/3 – Pull-ups (20 DU)

Beg1 – Pull-ups (Purple/Green); SU

Beg2 – Ring Rows (100cm/50cm); 20 SU

EXTRAS
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 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