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.

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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

(NB – for testing run through 3 x’s after a great warmup and compare your scores!)

Day 3 2019 Reebok CrossFit Games – Sprint

For time:
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

Notes:

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

Then…

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
15 pull-ups

Time cap: 20 minutes

CUT TO 20 ATHLETES

Notes

• 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)

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 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