Featured Image -Three (3) more sleeps until the start of the 2019 Reebok CrossFit Games in Madison Wisconsin, USA! Click on the following link (https://games.crossfit.com/announcement/11664/games) for the EVENT GUIDE page (in featured image) and links to the APP (Image courtesy of CrossFit, Inc.)

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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) RE-TESTING on CrossFit Algoa’s July Challenge

30 Strict Muscle-Ups FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 5 Rnds of the following FT:
5 Power Snatch (60kg/40kg)
2 Snatch (60kg/40kg)
12 C2B Pull-ups
15 BB Facing Burpees

NB – Burpee Standard (Rx and Int) 2 Ft Jump back, up, over

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 – 20
Int2 – Bx2/Px2
Int3 – Px2/Gx2
Beg1 – 30 S/PU (P/G), 30 S/RD (P/G)
Beg2 – 30 RR (1m/0.5m), 30 Seated P/Dips (str)
Beg3 – 30 RR (0.5m/1m), 30 Seated P/Dips (bent)

then…

2) Options:
Int1 – 55/38kg, 9 C2B PU
Int2 – 52/36kg, 9 C2B PU
Int3 – 48/33kg, 6 C2B PU
Beg1 – 35/25kg, 12 C2B PU (P/G), BBF Bps (Step back, SO)
Beg2 – 35/25kg, 12 RR (1m/0.5m), BBF Bps (SO)

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