Featured Image – Thanks for joining us Richard @fyrkanten4 (in black NTC shirt) all the way from @ntcorrkopping in Sweden!

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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 WOD

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

2-REP OHS

All Divisions
2-rep-max overhead squat

Time cap: 5 minutes

Score = Load

then…

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

BI-COUPLET 2

FT 12-9-6 of:
Snatch (any) (61kg/38kg)
Bar M-up

TC = 6 min

Score = Time/TC plus 1 sec/rep missed

14-15 / 50-54 Divisions
FT 12-9-6 reps of:
Snatches (any) (52kg/29kg)
Bar Muscle-ups

55+ Male Divisions
FT:
12-9-6 Snatches (any) (52kg)
9-6-3 Bar Muscle-ups
♂ 115 lb.

55+ Female Divisions
12-9-6 snatches (29kg)
9-6-3 C2B Pull-ups

1 min (at 7 min) transition to Bicouplet 1…

BICOUPLET 1
16-17 / 35-49 Divisions

FT 21-15-9 reps of:
Snatches (any) (38.5kg/25kg)
C2B Pull-ups

14-15 / 50-54 Divisions
FT 15-12-9 reps of:
Snatches (any) (34kg/20kg)
C2B Pull-ups

55+ Male Divisions
FT 15-12-9 reps of:
Snatches (34kg)
C2B Pull-ups

55+ Female Divisions
FT 15-12-9 reps of:
Snatches (20kg)
Pull-ups

TC = 6 min

Score = Time/TC plus 1 sec/rep missed

Bicouplet 2:

LITE Options:
Int1 – same
Int2 – 6-4-2 B/Mup (B/P), 50/35kg
Int3 – B/Mup (P/G)/Jumping B/Mup, 45/31kg
Beg1 – C2B PU (P/G), 40/25kg
Beg2 – RR (1/0.5m), 30/20kg

Bicouplet 1:

LITE Options:
Int1 – same
Int2/3 – PU, 30/18kg
Beg1 – PU (P/G), 25/15kg
Beg2 – RR (0.5/0m), 20/12kg

EXTRAS

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 6th in 2019. Dave 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