Featured Image – Dave finished his Reebok CrossFit Games Age Group Online Qualifyer yesterday… here he is getting in some recovery in the Flush Recovery Compression pants after one of the workouts!! A massive thank you goes out to: Cindy and their children, the CrossFit Algoa Coaches, the AFL Competitor Athletes, Judges, Supporters and all of Dave’s and/or CrossFit Algoa’s sponsors (listed below), who have all contributed to Dave’s bid to return to the 2019 Reebok CrossFit Games!!  Thank you!!!!

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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 WOD

1) AGOQ 2019 – WORKOUT 3 (https://games.crossfit.com/workouts/onlinequalifiers/2019/3)

For time:
5 rounds of:
4 muscle-ups*
13 shoulder-to-overheads (61kg/43kg)
Then, increase the weight for 5 rounds of:
4 muscle-ups
7 shoulder-to-overheads (83kg/56kg)

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

NB – Take Split Time at end of 1st 5 Rnds
NB – Someone can help you change weights or 2 BB’s can be used

Ages 16-17 and 35-54:
1st 5 Rnds 61/43kg, 2nd 5 Rnds 83/56kg

Ages 14-15:
1st 5 Rnds 43/29kg, 2nd 5 Rnds 61/43kg

Ages 55+:
*C2B Pull-ups (1st 5 Rnds), 1st 5 Rnds 43/29kg, 2nd 5 Rnds 61/43kg

then…

2) Complete the following FT:
600m Run
L-sit 1 min (accumulative hold)
50 GHD Sit-ups (sub 50 Weighted SU – Bumper on chest 20kg/10kg)
L-sit 1 min (accumulative hold)
600m Run

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1) Options:
Int1 – Same
Int2 – 2 M-ups, 55/38kg then 75/50kg
Int3 – 4 B/M-up (B/P) or Jumping M-up, 50/35kg then 70/46kg
Beg1 – C2B Pull-ups (B/P), 43/29kg, then 61/43kg
Beg2 – RR (1m/0.5m), 30/20 then 43/27kg

then…

2) Options:
Int1 – same
Int2 – 50 sec, 40 GHD SU
Int3 – 40 sec, 30 GHD SU
Beg1 – Tuck Sit, 50 SU
Beg2 – 400m Run, F/Bridge, 40 SU

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