Featured Image – Coach Rob pushing hard to get through his Double-Unders on Open workout 19.2! A massive congrats to all who completed 19.2 – impressive scores!!

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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 WOD

1) NB – Those who tested 19.2 Yesterday do this workout but with strict press!

Power Clean EMOM for max load on each rep range (12 minutes):
Min 1, 2, 3 – 5 Reps EMOM
Min 4, 5, 6 – 4 Reps EMOM
Min 7, 8, 9 – 3 Reps EMOM
Min 10, 11, 12 – 2 Reps EMOM

Score = Sum of Max Loads (Max load for 5/4/3/2 reps all added together)

then…

2) Climb 2-4-6-8-10-12-14-16-18-20-22-24-26 reps etc… of the following ladder for 14 minutes:
7.5 m Shuttle Run
1 Arm OH DBx1/KBx1 Lunges (steps) (24kg/16kg)
Burpee Box Jump Overs (61cm/51cm)
Bar Muscle-ups

Score = Total Reps

EXTRAS

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

LITE WOD

1) NB – Those who tested 19.2 Yesterday do this workout but with strict press!

Power Clean EMOM for max load on each rep range (12 minutes):
Min 1, 2, 3 – 5 Reps EMOM
Min 4, 5, 6 – 4 Reps EMOM
Min 7, 8, 9 – 3 Reps EMOM
Min 10, 11, 12 – 2 Reps EMOM

Score = Sum of Max Loads (Max load for 5/4/3/2 reps all added together)

then…

2)
Int1 Option:
Same

Int2 – B/M-up (Red/Black)
Int3 – Stronger bands or Jumping B/M-up

Beg1 Option:
Climb 2-4-6-8-10-12-14-16-18-20-22-24-26 reps etc… of the following ladder for 14 minutes:
7.5 m Shuttle Run
1 Arm OH DBx1/KBx1 Lunges (steps) (16kg/12kg)
Parallette Facing Burpees
Pull-ups (P/G)
Push-ups (floor)

Score = Total Reps

Beg2 – Burpees; 1 Arm OH DBx1/KBx1 Walking Lunges (steps) (12kg/7.5kg); Burpees; RR (50cm/25cm) and Push-ups (kneeling)

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