Featured Image – In the USA… from left Alwyn, Hannah, Don, Edwin and Jimela at Bandoleros CrossFit … getting in some training together while in the USA!!
If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on firstname.lastname@example.org / 0845086893 (Kids) / 0784517637 (adults).
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1) AGOQ 2019 – WORKOUT 4 (https://games.crossfit.com/workouts/onlinequalifiers/2019/4)
Complete as many rounds as possible in 8 minutes of:
45 thrusters (43kg/29kg)
45 cleans (43kg/29kg)
45 chest-to-bar pull-ups
Score = Total Reps
2) AMRAP the following for 14 min:
40 BB Facing Burpees
40 cal Row or 40 SDHP (20kg/13kg)
Score = Total Reps
BBF Bp Standard – Stepping back and up allowed but 2 ft take-off
Chat to our coaches about completing extras from Tier 1 of our competitors program!
Ages 16-17 and 35-54:
34/55kg and Pull-ups (Chin)
Int1/2/3 – Same
Beg1 – 35kg/22kg, HLR, PU (P/G)
Beg2 – 20kg/12kg, HKR, RR (50/25cm)
Int1/2/3 – same
Beg1 – SDHP (16/10kg)
Beg2 – BBF Bps (step-O), SDHP (12/8kg)
Beg3 – BBF Bps (step-O), SDHP (8/5kg)
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on email@example.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 5th 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