Featured Image – Audrey Overhead Lunging on Open Workout 19.3! Last chance today to Test or to Re-test on 19.3 during class times.
#InTheOpen #19point3 #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #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 and LITE WODS
1) For those who missed testing on Open Workout 19.3 – plse do today!
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.).
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2019
OR if you have completed Open Workout 19.3…complete the following:
a) Complete 3 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/repm 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
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
Leave a reply