CrossFit Algoa (Port Elizabeth) WOD – Fri, 8 November 2019

CrossFit Algoa (Port Elizabeth) WOD – Fri, 8 November 2019

Featured Image – Open Workout 20.5 is here!! Visit games.crossfit.com for more details!

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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 WOD

This will be used as Test 3 for the T/Chall

Reebok CrossFit Games – Open Workout 20.5

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2020/5

WORKOUT 20.5

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots

♀14-lb. ball to 9 ft.
♂20-lb. ball to 10 ft.

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀14-lb. WB, 9ft
♂20-lb. WB, 10ft

Scaled (Ages 16-54)
♀PU, 10-lb. WB, 9ft
♂PU, 14-lb. WB, 10ft

Teenagers 14-15
♀10-lb. WB, 9ft
♂14-lb. WB, 9ft

Scaled Teenagers 14-15
♀PU, 10-lb. WB, 9ft
♂PU, 14-lb. WB, 9ft

Masters 55+
♀C2B PU, 10-lb. WB, 9ft
♂C2B PU, 20-lb. WB, 9ft

Scaled Masters 55+
♀J-C2B PU, 10lb. WB, 8ft
♂J-C2B PU, 14lb. WB, 8ft

CFA LITE
Int1/2/3 – Rx
Beg1 – J-C2B, 6.3/4.5kg to 10/9 ft
Beg2 – 30 RR (1/0.5m), 30 S-PD (str), 60 SDHP (12/8kg), 80 WB (6.3/4.5kg, 8 ft)
Beg3/TC – 30 RR (0.5/1m), 30 S-PD (bnt), 60 SDHP (8/5kg), 80 WB (6.3/4.5kg, 9ft/2,34cm-7.67ft)

The official weight is in pounds. For your convenience,the minimum acceptable weights in kilograms are 9 kg(20 lb.), 6 kg (14 lb.), and 4 kg (10 lb.).

EXTRAS WOD

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

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