Featured Image – Congratulations to Intern Coach Thando (bottom right) who completed his CrossFit Level 1 Certification course over the weekend!!

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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) Age Group Reebok CrossFit Games 2019 (https://games.crossfit.com/workouts/games/2019)

SANDBAG TRIPLET (16-17 / 35-54 Divisions)
FT:
90-ft. (27.43m) Handstand Walk
30♀ / 35♂ Airbike Calories
90-ft. (27.43m) Sandbag Carry
♀ 140-lb. (63.5kg) bag ♂ 200-lb. (90kg) bag

90-ft = 27.43m
Class Airbike sub – 500m Run

TC – 5 min

Score = Time/TC plus 1 sec/rep missed

14-15 / 55-59 Divisions
90-ft. (27.43m) Handstand Walk
25♀ / 30♂ Airbike Calories
90-ft. (27.43m) Sandbag Carry
♀ 100-lb. (45kg) bag ♂ 140-lb. (63.5kg) bag

60+ Divisions
90-ft. (27.43m) Sandbag Carry
20♀ / 30♂ Airbike Calories
30-ft. (9.14m) Handstand Walk
♀ 100-lb. (45kg) bag ♂ 140-lb. (63.5kg) bag

LITE Options:
Int1 – 80/55kg
Int2 – 14-15/55-59 Div
Int3 – 60+ Div
Beg1 – 27.43m BW (str), 60/40kg
Beg2 – 27.43m BW (bnt), 40/30kg

then…

2) Pause Front Squat 5×5 (Take 70% of 90% of your 1RM FS)
(Hold in hole for 3 sec)

Score = Load

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Options:
Int1 – 80/55kg
Int2 – 14-15/55-59 Div
Int3 – 60+ Div
Beg1 – 27.43m BW (str), 60/40kg
Beg2 – 27.43m BW (bnt), 40/30kg

then…

2) Options:
Reduce loading according to technical proficiency!

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