Featured Image –  REGISTRATION IS LIVE …. 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 at: http://eastcapechamps.co.za/registration/. For more info visit: http://eastcapechamps.co.za/

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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/2019/19.5

Reebok CrossFit Games – Open Workout 19.5

WORKOUT 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

VARIATIONS

Rx’d:(Ages 16-54)
Men use 95 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups

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

Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups
Girls use 35 lb. and perform jumping pull-ups

Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups
Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups

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 19.5…complete the following:

a) AMRAP the following for 20 min:
20 Wall Balls (10kg/6.3kg)
200 m Run

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

Int1/2/3 – Same
Beg1 – (6.3kg/4.5kg) / Run 200 m
Beg2 – (4.5kg/3kg) / Run 200 m

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