Featured Image – Anelet (left), Jemima (right) and Abby (right) playing on the Rings, practicing some skill ring work this week!!!!

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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 and LITE WODS

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

DOWN AND BACK CHIPPER
16-17 / 35-49 Divisions

FT:
800-m run
30 HSPUs
30 DB thrusters
30 box jump-overs
30 power cleans
30 box jump-overs
30 DB thrusters
30 HSPUs
800-m run
DBs 13.6/9.1kg, Box 61/51cm, BB 84/56kg

TC-25min

Score = Time/TC plus 1 sec/rep missed

14-15 / 50-54 Divisions
800-m run
30 HSPUs
20 DB thrusters
30 box jump-overs
30 power cleans
30 box jump-overs
20 DB thrusters
30 HSPUs
800-m run
DBs 13.6/9.1kg, Box 51/45.7cm, BB 70/52kg

55+ Divisions
400-m run
20 HSPUs
20 DB thrusters
20 box jump-overs
20 power cleans
20 box jump-overs
20 DB thrusters
20 HSPUs
400-m run
DBs 13.6/9.1kg, Box 51/45.7cm, BB 70/52kg

LITE Options:
Int1 – 14-15/50-54 Div
Int2 – Same but 1/2 Abmat HSPU
Int3 – Same but 2/3 Abmats HSPU
Beg1 – 55+ Div but PPU (61cm/floor), Step-over allowed, 60/40kg
Beg2 – DBs 10/5kg, PPU (Flr/Knees), Box SO 45.7/51cm, BB 45/25kg

EXTRAS WOD

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

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