Featured Image – CrossFit Algoa will be hosting the 5th Endurade East Cape Champs (@eastcapechamps). The EECC’s will take place on 7, 8, 9 June 2019. Registration opens 20 March 2019. For more info visit: http://eastcapechamps.co.za/

#Endurade #EastCapeChamps #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #FitnessNetwork #ForceUSA #FreeForm #Reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #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 And LITE WOD’s

Reebok CrossFit Games – Open Workout 19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

Score = Time/TC plus 1 sec per rep missed

Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.
BB Facing Burpee Standard – you can step back and step up but 2 foot take-off and land 1 or 2 feet.

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,
may step over bar on the burpees

Teenagers 14-15:
Boys snatch 65 lb.
Girls snatch 45 lb.

Scaled Teenagers 14-15:
Boys snatch 45 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Girls snatch 35 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees

Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups
Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees

The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are 43 kg
(95 lb.), 29 kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).

 

OR if you have completed Open Workout 19.4…complete the following:

a) Complete 3 Rnds FT of:
15 Thrusters (52kg/35kg)
15 C2B Pull-ups

straight into…

3 Rnds FT of:
15 OHS (52kg/35kg)
3 Legless Rope Climbs (4.1m)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

Int1/2 – Same
Int3 – (45kg/32kg) / Pull-ups / 9 Rope Pull-ups/Rnd (kipping allowed but no legs clamping the rope allowed)
Beg1 – (35kg/25kg) / Pull-ups (P/G) / 18 Leg assisted Rope Pull-ups or 9 Lying to Standing Rope Pulls – straight legs
Beg2 – (25kg/15kg) / Ring Rows – 50cm/25cm / 9 Lying to Standing Rope Pulls – bending legs 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

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