CrossFit Algoa (Port Elizabeth) WOD – Sat 19 October 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 19 October 2019

Featured Image – Bonni flying high on Open Workout 20.2 … Daniel is in the background on the DB Thrusters!

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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) Open Workout 20.2

Reebok CrossFit Games – Open Workout 20.2 (https://games.crossfit.com/workouts/open/2020/2)

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb. (15kg) dumbbells
♂ 50-lb. (22.5kg) dumbbells

Score = Total Reps

Rx’d (Ages 16-54)
♀ 35-lb. DBs
♂ 50-lb. DBs

Scaled (Ages 16-54)
♀ 20-lb./ ♂ 35-lb. DBs, HKR, SU

Teenagers 14-15
♀ 20-lb./s♂ 35-lb. DBs

Scaled Teenagers 14-15
♀ 15-lb./♂ 20-lb. DBs, HKR, SU

55+
♀ 20-lb. DBs♂ 35-lb. DBs

Scaled Masters 55+
♀ 15-lb./♂ 20-lb. DBs, sit-ups, SU

NB Min – acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 7.5 kg (15 lb.)

OR if you have completed Open Workout 20.2…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

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