CrossFit Algoa (Port Elizabeth) WOD – Sat 9 March 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 9 March 2019

Featured Image – Coach Bob hitting Open Workout 19.3 … fun WOD!! Reminder to get in your 19.3 Open Workout tests today or in a class on Monday!

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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 And LITE WOD’s

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2019

Reebok CrossFit Games – Open Workout 19.3

For time:
200-ft. (60.96m) dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. (60.96m) handstand walk

Time cap: 10 minutes

Rx’d (Ages 16-54):
Men use 50-lb. dumbbell, 24-in. (61cm) box
Women use 35-lb. dumbbell, 20-in. (51cm) box

Scaled (Ages 16-54):
Men use 50-lb. dumbbell and 24-in. (61cm) box, perform front-rack lunges, 5-in. (12.7cm) elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. (51cm) box, perform front-rack lunges, 5-in. (12.7cm) elevated strict HSPU and bear crawl

Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. (61cm) box, perform overhead lunges, strict HSPU and handstand walk
Girls use 20-lb. dumbbell and 20-in. (51cm) box, perform overhead lunges, strict HSPU and handstand walk

Scaled Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. (61cm) box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Girls use 20-lb. dumbbell and 20-in. (51cm) box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:
Men use 35-lb. dumbbell and 24-in. (61cm) box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Women use 20-lb. dumbbell and 20-in. (51cm) box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. (51cm) box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. (41cm) box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

CFA Scalings:
Int2/3 – Scaled ages 16-64 above
Beg1 – 15kg/10kg DB; 61cm/51cm; Piked Push-ups (61cm/Floor); Bear Crawl
Beg2 – 10kg/5kg DB; 41cm/41cm; Piked Push-ups (Floor/Kneeling); Bear Crawl

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).

OR if you have completed Open Workout 19.3…complete the following:

a) Complete 4 Rnds of the following FT:
Run 800 m (Bumper Plate 25kg/15kg)
25 C2B Pull-ups
*If you break on the C2B Pull-ups, complete 7 Target Burpees (15.24cm)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

Int1 – Same
Int2 – 15 C2B PU
Int3 – (20kg/15kg); Pull-ups
Beg1 – (15kg/10kg); Pull-ups (P/G); Burpees (stepping allowed)
Beg2 – (10kg/5kg); Ring Rows (50cm/25cm); Burpees (stepping allowed)

EXTRAS WOD

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

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