Featured Image – Turkish Get-ups for breakfast! Yummy!!

#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’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