Featured Image – The Open of the 2020 Reebok CrossFit Games starts tomorrow!! This is where grassroots meets greatness: Compete with hundreds of thousands of athletes in CrossFit’s largest all-inclusive event….starts 10 October 2019. For more info and to register, go visit games.crossfit.com

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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

Open Athletes – Please note deloaded training below!

1) Snatch 2-2-2-2-2-2 (80% 1RM)
Open Athletes – 1-1-1-1-1-1 (65% 1RM)

Score = Load

NB – drop btwn reps

then…

2) AMRAP the following for 9 min: (Open athletes AMRAP 5 min):
3 Wall Walks
6 Hang Power Snatches (35kg/25kg)
9 Pull-ups

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Options:
Beginners – Power Snatch plus OHS allowed

then…

2) Options:
Int1/2 – same
Int3 – 30/20kg
Beg1 – 10m BW (str), 25/15kg, PU (P/G)
Beg2 – 10m BW (bnt), 20/12kg, RR (1/0.5m)
Beg3 – 10m BW (bnt), 15/9kg, RR (0.5/0m)

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