Featured Image – Dave and Eva “both just a tad tired” after having completed Dave’s Games Bound Workout 19.1 and 19.2…Coach Bob finalising the score in shot! Dave left yesterday for Madison Wisconsin, USA, to complete his final prep for the 2019 Reebok CrossFit Games in the USA!

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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) Strict Muscle-ups – AMRAP 1, Rest 1 min (6 Rnds – 12 min)

Score = Total Reps

then…

2) AMRAP the following for 20 min:

400m Run

20 C2B Pull-ups

10 Burpee Box Jump Over (61cm/51cm)

Score = Total Reps

10m = 1 reps

70 Reps/Rnd

EXTRAS

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

LITE WOD

1) Options:

Int1 – same

Int2 – Bx2/Px2

Int3 – Px2/Gx2

Beg1 – S/PU (P/G), S/RD (P/G)

Beg2 – RR (1m/0.5m), Seated P/Dips (str)

Beg3 – RR (0.5m/1m), Seated P/Dips (bent)

then…

2) Options:

Int1 – 17 C2B PU (67 Reps/Rnd)

Int2 – 15 C2B (65 Reps/Rnd)

Int3 – 20 PU

Beg1 – PU (P/G)

Beg2 – RR (1m/0.5m)

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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)!

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch