Featured Image – @DaveLeveySA testing on Event 3 of the 2020 @Reebok @CrossFitGames Age Group Online as Coach Anje judges. The top 200 athletes in the world fight it out for a top 10 placing in order to make it to the final of the 2020 Reebok CrossFit Games!!
If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on email@example.com / 0845086893 (Kids) / 0784517637 (adults).
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RX’ED and LITE WOD’s
1) AGOQ 2020 EVENT 3 (https://games.crossfit.com/workouts/onlinequalifiers/2020/3)
100 alternating dumbbell snatches
100 bar-facing burpees
Time cap: 20 minutes
Score = Time/TC plus 1 sec/rep missed
LOADING AND VARIATIONS
Ages 16-17 and 35-54:
Ages 14-15 and 55+:
Weights in kg are 22.5 kg (50 lb.), 15 kg (35 lb.), and 10 kg (20 lb.).
CFA Sub for the 50 Cal Row – 50 SDHP (20/12kg)
BBF Bp Standard – Stepping back and up allowed but 2 ft take-off
CFA LITE Options:
Int1 – 20/15kg, 20/12kg SDHP
Int2/3 – 20/12.5kg (make up DB)
Beg1 – 15/10kg, SDHP (16/10kg)
Beg2 – 10/7.5kg, SDHP (12/8kg), BBF Bps (step-O)
Beg3 – 7.5/5kg, SDHP (8/5kg), BBF Bps (step-O)
2) Complete the following cumulative holds for time:
2 min Neutral Hold
2 min HS Hold
2 min L-sit
NB – you must complete 1 hold before moving on!
TC = 10 min
Score = Time/TC plus 1 sec/repo missed
Int1 – Weak L-sit
Int2 – WW HS Hold, Weak L-sit
Int3 – N-Hold (banded), WW HS Hold, Piked Hold (1 leg L-sit
Beg1 – N-Hold Bars, Piked Hold (61/51cm), T-Sit
Beg2 – N-Hold Par. (legs str), Piked Hold (51cm), T-Sit (1ft dwn)
Beg3 – N-Hold Par. (legs bnt), Piked Hold (flr), F-Bridge
Chat to our coaches about completing extras from Tier 1 of our competitors program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on firstname.lastname@example.org 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