Featured Image – Thank you for visiting us Sebastian – All the way from CrossFit Overtime in Germany! From left in picture… Tara, James, Sebastian, Coach Dave, Coach Cindy and Coach Anje.
#CrossFitGames2019 #FittestOnEarth #Nano9forall #ReebokSouthAfrica #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica
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 testing run through 3 x’s after a great warmup and compare your scores!)
Day 3 2019 Reebok CrossFit Games – Sprint
Sprint Distance: 67.00 metres
Sprint Distance: 53.80 metres
Sprint Zig Zag Distance: 13.40 metres
Score = Time
Sprint through the course 67m sprint, run Zig-Zag over last 13.4m (enter gates, cut right arround beacon in diagonal 5 m away, return in diagonal 5 m away, cut back 5 m in diagonal and exit gates ; See 1:06:58 on https://youtu.be/Lmsivxy7SuM to simulate
Athletes will race in heats of 5 for a 3-round bracketed tournament.
The first round will have 4 heats, the second round will have 2 heats, and five athletes will advance to the final round.
Places 1-5 will be awarded to the athletes in the final round, based on their finishing order. Places 6-10 will be awarded to the athletes from the second round, based on their times. Places 11-20 will be awarded to the remaining athletes based on the time it takes them to complete the course in the first round.
CUT TO 10 ATHLETES
CFA LITE Options:
Same for all options
Day 2 2019 Reebok CrossFit Games – Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 single-leg squats, alternating
Time cap: 20 minutes
CUT TO 20 ATHLETES
• Athletes advance to the second set of equipment for round 16 on.
CFA LITE Options:
Int1 – same
Int2 – HSPU (1/2 AbM)
Int3 – HSPU (2/3 AbM), S/L squat (G) or bench below parr.; 10 PU
Beg1 – PPU (61/Flr), Pistol bench (near parr., 15 PU (G/P)
Beg2 – PPU (Flr/Kns), Lunges, RR (1/0.5m)
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