Featured Image – Thank you @arendelise (far right), and @stefanvandenbroek (on the left of Coach Dave) for visiting us from CrossFit Amsterdam! Enjoy your travels in South Africa!!
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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on firstname.lastname@example.org / 0845086893 (Kids) / 0784517637 (adults).
NB – for class, bring your own ruck bag to load or carry plates/bumper that closely approximate the loads for the given Rnds
Day 2 2019 Reebok CrossFit Games – Ruck
6,000-m ruck run
♀ 20-30-40-50 lb., increasing each lap
♂ 20-30-40-50 lb., increasing each lap
Loading in kg – 9.07 / 13.6 / 18.14 / 22.6kg
Athletes will run 4 laps of 1,500-m course, adding weight each lap.
Time cap: 40 minutes
CUT TO 40 ATHLETES
• Men and women use the same weights for this event.
CFA LITE Options:
Int1/2 – same
Int3 – use Ladies Values from TEAM CFG19
♀ begin with 15 lb.
♂ begin with 20 lb.
Teams will run 4 laps around a 1,500-m course, each lap adding two 7-lb. bags and two 10-lb. bags, distributed how they choose. Team members must all hold on to their 10-ft. length of rope for the entire run
Beg1 and 14-15 / 55+ Divisions of CFG19:
4,500-m ruck run
♀♂ 0-20-30 lb., increasing each lap
Beg2 – 3000m 0-2.5/5kg (increase for lap 2)
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on email@example.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 6th in 2019. He 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