Featured Image – Diether cleaning during a tough workout yesterday!
If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).
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Foam Roll/Trigger/Warm-up/Mobilise/Activate
RX’ED WOD
1) AGOQ 2019 – WORKOUT 3 (https://games.crossfit.com/workouts/onlinequalifiers/2019/3)
For time:
5 rounds of:
4 muscle-ups*
13 shoulder-to-overheads (61kg/43kg)
Then, increase the weight for 5 rounds of:
4 muscle-ups
7 shoulder-to-overheads (83kg/56kg)
Time cap: 15 minutes
Score = Time/TC plus 1 sec/rep missed
NB – Take Split Time at end of 1st 5 Rnds
NB – Someone can help you change weights or 2 BB’s can be used
Ages 16-17 and 35-54:
1st 5 Rnds 61/43kg, 2nd 5 Rnds 83/56kg
Ages 14-15:
1st 5 Rnds 43/29kg, 2nd 5 Rnds 61/43kg
Ages 55+:
*C2B Pull-ups (1st 5 Rnds), 1st 5 Rnds 43/29kg, 2nd 5 Rnds 61/43kg
then…
2) AMRAP the following for 12 min:
100 DU
30 sec Side X-Bridge (1 side)
60 sec Front Bridge (Opp Ft, Elbow lift alt 5s)
30 sec Side X-Bridge (other side)
Score = Total Reps
3 sec Hold = 1 Rep
140 Reps/Rnd
LITE WOD
1) Options:
Int1 – Same
Int2 – 2 M-ups, 55/38kg then 75/50kg
Int3 – 4 B/M-up (B/P) or Jumping M-up, 50/35kg then 70/46kg
Beg1 – C2B Pull-ups (B/P), 43/29kg, then 61/43kg
Beg2 – RR (1m/0.5m), 30/20 then 43/27kg
then…
2) Options:
Int1 – 90 DU, FB (lift 1 leg, alt 5s), SB (X)
Int2 – 80 DU, FB, SB (1 arm up, Knee Bnt 90)
Int3 – 70 DU, FB, SB (1 arm up)
Beg1 – 100 SU, FB, SB
Beg2 – 90 SU, FB (1 knee up), SB (1 knee dwn, 1 up)
Beg3 – 80 SU, FB (kns), SB (kns)
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 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
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