Featured Image – Class on the Age Group Down and Back Chipper from the 2019 Reebok CrossFit Games! Fun workout!:)

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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 & LITE WOD

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

In Teams of 4 – Rope Worm

For time:
7 synchro rope climbs
42 Worm thrusters
5 synchro rope climbs
30 Worm thrusters
3 synchro rope climbs
18 Worm thrusters

Order: All at once
Worm Thrusters Class Substitute – Synchro BB Thrusters (2 on 1 BB)
M/M – 80kg; F/F – 60kg
Rope Climbs Class Substitute – 2 Ropes (synchro 2 athletes – M/F)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

NB – Max Clean and Jerk 2 min after “Rope Worm” Event

Notes
• Team Event 3 will begin 2 minutes after the start of Team Event 2.
• On the rope climb, all athletes must touch the top bracket at the same time.
• During the Worm thrusters, teams will advance once half the reps are complete.

If Alone – 43kg/30kg Thrusters and Rope Climbs as is

then…

2) In Teams of 4 – Clean and Jerk (https://games.crossfit.com/workouts/games/2019)

1-rep-max clean and jerk

Order: Any, with one athlete lifting at a time
Time cap: 7 minutes

Notes
This is any clean, any jerk
Each team will have one 20-kg barbell.
Throughout the event, the weight on the barbell may not decrease.
The team’s score will be the sum of each member’s heaviest lift.

LITE Options:
Rope Worm
Int1 – same
Int2 – 5-3-2 RC, 70/50kg
Beg1 – 21-15-9 R/Pulls (L2S, str), 60/40kg
Beg2 – 21-15-9 R/Pulls (L2S, bnt), 50/30kg

Clean and Jerk
Reduce loading so great form is maintained!

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 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