Featured Image – Lunch time Class on Open Workout 20.1.. a nasty couplet of Ground to Overhead and Burpees:) A great example of the type of training we do – Moving large loads over long distances fast (W = F x d) (P = W/t)!

REMINDER – you can still enter test in any class up to Monday 18:00. 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 & LITE WOD

1) Reebok CrossFit Games – Open Workout 20.1 (https://games.crossfit.com/workouts/open/2020/20.1)

WORKOUT 20.1

10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

♀ 65 lb. (29kg)
♂ 95 lb. (43kg)

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep

Rx’d
(Rx’d Ages 16-54)
♀ 65 lb. (29kg)
♂ 95 lb. (43kg)

Scaled
Scaled Ages 16-54
♀45 lb. (20kg), may step over bar on burpees
♂65 lb. (29kg), may step over bar on burpees

Teenagers 14-15
♀45 lb. (20kg)
♂65 lb. (29kg)

Scaled Teenagers 14-15
♀35 lb. (15kg), may step over bar on burpees
♂45 lb. (20kg), may step over bar on burpees

Masters 55+
♀45 lb. (20kg)
♂65 lb. (29kg)

Scaled Masters 55+
♀35 lb. (15kg), may step over bar on burpees
♂45 lb. (20kg), may step over bar on burpees

OR

1) if you have completed Open Workout 20.1…then complete any 1-2 Workouts that you have missed this week OR any 2 workouts from our AFL Competitors Programming!

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. Dave 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