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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 and LITE WOD’S

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

ROW BURPEE
14-17 / 35-54 Divisions
For time:
500-meter row
30 bar-facing burpees

55+ divisions do not perform this event.

TC – 6 min

Score = Time/TC plus 1 sec/rep missed

then…

2) CrosFit HQ WOD 190819 (190224)

5 rounds for time of:
2 legless rope climbs, 15 feet (4.54m)
20 dumbbell snatches, alternating arms
♀ 45-lb. (20kg) dumbbell
♂ 65-lb. (30kg) dumbbell

TC = 16 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Options:
Row Sub – SDHP 20/12kg
Int1/2/3 – Same
Beg1 – 50 SDHP 16/12kg, 20 BBF Bps (step over allowed)
Beg2 – 50 SDHP 12/8kg, 20 Bps

then…

2) Options:
Int1 – 2x Half 2.25m Legless RC (no jmp), 25/15kg
Int2 – 2x Half 2.25m Legless RC (no jmp), 22.5/15kg
Int3 – 12 Rope PU, 20/12kg
Beg1 – 12 Rope Pulls – Ly2Stand (leg str), 15/10kg
Beg2 – 12 Rope Rows (0.5/0m), 10/5kg

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