Featured Image – Thanks for joining us Richard @fyrkanten4 (in black NTC shirt) all the way from @ntcorrkopping in Sweden!
#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica
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
Leave a reply