Featured Image – Our CrossFit Algoa SPRING Transformation Challenge starts 15 September 2019! To apply click on the following link (https://crossfitalgoa.com/transformation-challenge/) and complete the form! If you have had a lazy winter, the time is now to start working on that Summer Body!:)

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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 –

For time, working in pairs:
50 cheese curd cleans
50 box jump-overs
50 team axle-bar deadlifts
50 synchro GHD sit-ups
12 burpee Snail jump-overs
30 synchro GHD sit-ups
30 team axle-bar deadlifts
30 box jump-overs
30 cheese curd cleans

♀70-lb. (32kg) curd, 30-in. (76cm) box
♂100-lb. (45kg) curd, 36-in. (91cm) box
♀♂ 715-lb. (324kg i.e. 81kg e) deadlift (1 bar)

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

AFL If Alone – Halve reps for all, except DL (use half DL values below for 1 fat bar)

CUT TO 7 TEAMS
Notes
Work in M/M and F/F pairs, all at the same time!
Teams will advance after 25 reps of each exercise on the way down and after 15 reps on the way back.

LITE Options:
Class subs: Cheese Curd Cl – Bumpers strapped together (RX 25kg,20kg / 2x15kg) ; DL (M/F Pairs) – 2 x Fat Bars 157kg/bar(94kgM, 63W sides) ; Bpe Snail JO – Bpe Vault/O (122/102cm)
Int1 – CCC 40/25kg, DL 145kg(84/56kg), Situp (20/10kg)
Int2 – same-Bp BJO 76/61cm
Int3 – same-CCC 35/20kg, DL 125kg(72/48kg), Situp (10/5kg)
Beg1 – CCC 30/20kg, DL 105kg(60/40kg), BJO 61/51cm, Situp (5/2.5kg), BpeVO (102/76cm)
Beg2 – CCC 20/10kg, DL 75kg(42/28kg), BSO 51cm, Situp, BpeVO (61cm)

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. He 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