Featured Image – Yesterday’s Voting Day Class – Toni, Ryan, Coach Iain, Brett on some Plate Carry’s with the rest of the class on Pull-ups as Coach Dave keeps a watchful eye!
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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 and LITE WODS
1) AGOQ 2019 – WORKOUT 5 (https://games.crossfit.com/workouts/onlinequalifiers/2019/5)
For time:
30 snatches (61kg/43kg)
30 strict handstand push-ups
Time cap: 6 minutes
Score = Time/TC plus 1 sec/rep missed
Ages 16-17 and 35-54:
61/43kg
Ages 14-15:
43/29kg
Ages 55+:
43/29kg and (5 inch)12.7cm elevated strict HSPU
then…
2) Complete the following FT:
20 m HS Walk
30 Strict Ring Dips
40 Push-ups
30 Strict Ring Dips
20 m HS Walk
TC = 15 min
Score = Time/TC plus 1 sec/rep missed
EXTRAS WOD
Chat to our coaches about completing extras from Tier 1 of our competitors program!
LITE WOD
1) Options:
Int1 – same
Int2 – 1/2 Abmat
Int3 – 55/35kg, 2/3 Abmat
Beg1 – 40/25kg, PPU (61/51cm)
Beg2 – 25/15kg, PPU (Floor/Kneeling)
then…
2) Options:
Int1/2 – same
Int3 – HS Walk 15 m or 5 WW, RD (B/P)
Beg1 – 20m BW (str), 30 RD (P/G), 30 PU
Beg2 – 20m BW (str), 30 Seated P/Dips, 30 PU (knees)
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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