Featured Image – A whole bunch of Fitness going on this past Saturday during the “Split Triplet”, a tough 2019 Reebok CrossFit Games event!
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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).
RX’ED and LITE WOD’S
1) Practice Freestanding Handstands at a Wall or if skilled enough, practice them Freestanding.
Score = For Quality
2) Day 4 2019 Reebok CrossFit Games – Ringer 1 & Ringer 2 (https://games.crossfit.com/workouts/games/2019)
a) Ringer 1
30-20-10 reps for time of:
Air bike (calories)
Time cap: 7♀ / 6♂ minutes
1 min rest/transition …
b) Ringer 2
15-10-5 reps for time of:
Burpees with ring touch (15.24 cm)
♀ 95 lb. (43kg)
♂ 135 lb. (61kg)
Time cap: 5 minutes
Ringer 1 and Ringer 2 are separately scored events. Ringer 2 will begin 1 minute after the time cap for Ringer 1.
CrossFit Algoa LITE Options:
Sub AB with Runs of – 400m-300m-200m
Int1 – Same
Int2 – 25-15-10 T2R
Int3 – 20-12-6 T2R
Beg1 – HLR (Rings)
Beg2 – HKR (Rings)
All perform target burpees except Beg2/3
Int1 – 55/38kg
Int2 – 50/35kg
Int3 – 45/31kg
Beg1 – 30/20kg
Beg2 – Burpee, 20/12kg
Bps Std – anyway down, anyway up but 2 foot take-off and 2 hand touch on Ring (target)
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
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