Featured Image – Schmolly getting in some rest while Dave puts in some work on the Reebok CrossFit Games Age Group Online Qualifyer WOD’s…”its a cat’s life!!! :)”

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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’ED WOD

1) CrossFit Algoa’s April Challenge final test – “Grace” – 30 Clean & Jerks (61kg/43kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

NB – any clean, any jerk allowed

LITE Variations

INTERMEDIATE

Int1/2: Same

Int3: 52kg/36kg

BEGINNER

Beg1: 40kg/28kg

Beg2: 30kg/20kg

Beg3: (20kg/12kg)

then…

2) AGOQ 2019 – WORKOUT 4 (https://games.crossfit.com/workouts/onlinequalifiers/2019/4)

Complete as many rounds as possible in 8 minutes of:
45 thrusters (43kg/29kg)
45 toes-to-bars
45 cleans (43kg/29kg)
45 chest-to-bar pull-ups

Score = Total Reps

Ages 16-17 and 35-54:
43kg/29kg

Ages 14-15:
34/25kg

Ages 55+:
34/55kg and Pull-ups (Chin)

CFA LITE Options:
Int1/2/3 – Same
Beg1 – 35kg/22kg, HLR, PU (P/G)
Beg2 – 20kg/12kg, HKR, RR (50/25cm)

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

LITE WOD

1) CrossFit Algoa’s April Challenge final test – “Grace”…

INTERMEDIATE

Int1/2: Same

Int3: 52kg/36kg

BEGINNER

Beg1: 40kg/28kg

Beg2: 30kg/20kg

Beg3: (20kg/12kg)

then…

2) AGOQ 2019 – WORKOUT 4

Ages 14-15:
34/25kg

Ages 55+:
34/55kg and Pull-ups (Chin)

CFA LITE Options:
Int1/2/3 – Same
Beg1 – 35kg/22kg, HLR, PU (P/G)
Beg2 – 20kg/12kg, HKR, RR (50/25cm)

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