Featured Image – Dave arrives in Madison, Wisconsin to finalise his prep for this years 2019 Reebok CrossFit Games.
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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) Clean Deadlift, Hang Power Clean, Power Clean – E2ndMon2ndM 12 min (6 Rnds) (count sets >70%1RM HPC)
Score = Load
then…
2) Complete 4 RFT of:
25 DB Snatch (25kg/15kg)
20 Ring Dips
15m OH Walking Lunge (25kg/15kg)
TC = 20 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:
Reduce loading as needed
then…
2) Options:
Int1 – 22.5kg/15kg
Int2 – 20kg/12kg
Int3 – same; RD (R/B)
Beg1 – 15kg/10kg, RD (B/P)
Beg2 – 10kg/5kg, Seated P/Dips (Str)
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
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