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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) Practice Rope Climbing for 15 min
Score = Quality
then…
2) Age Group Reebok CrossFit Games 2019 (https://games.crossfit.com/workouts/games/2019)
TWO ROPES
16-17 / 35-49 Divisions
5 rounds for time of:
3 rope climbs (15-ft)
15 front squats
60 double-unders
♀ 75 lb. ♂ 115 lb. (34kg/52kg)
14-15 / 50-54 Divisions
5 rounds for time of:
3 rope climbs
15 front squats
60 double-unders
♀ 65 lb. ♂ 95 lb. (29kg/43kg)
55+ Divisions
5 rounds for time of:
2 rope climbs
10 front squats
40 double-unders
♀ 65 lb. ♂ 95 lb. (29kg/43kg)
Time Cap – 18 min
Score = Time/TC plus 1 sec/rep missed
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!
LITE WOD
1) LITE Options:
Continue to the next level if you are approx 80% proficient at the current level!
then…
2) LITE Options:
Int1 – same
Int2 – 14-15/50-54 div
Int3 – 55+ div
Beg1 – 40/25kg, 9 Rope Pulls – Ly2Stand (leg str), 60 SU
Beg2 – 25/15kg, 9 Rope Pulls – Ly2Stand (bnt str), 40 SU
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
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