Featured Image – From left Jemima, Carla, Yolandi and Belinda on the Snatches of Event 3 of the Reebok CrossFit Games Age Group Online Qualifyer! We will be completing all the AGOQ workouts this week in class!!
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) OHS 2 – E2ndMon2ndM for 12 min (6 Rnds – start 70% 1RM, build to a Max Day)
NB – From Rack
Score = Load
LITE Options:
Keep loading at a level where great form is maintained!
then…
2) AGOQ 2020 EVENT 2 (https://games.crossfit.com/workouts/onlinequalifiers/2020/2)
For time:
15 chest-to-bar pull-ups
10 overhead squats, 65 | 95 lb.
15 chest-to-bar pull-ups
10 overhead squats, 85 | 135 lb.
15 chest-to-bar pull-ups
10 overhead squats, 115 | 185 lb.
15 chest-to-bar pull-ups
10 overhead squats, 145 | 225 lb.
Time cap: 15 minutes
Score = Time/TC plus 1 sec/rep missed
NB – Take time after each set of C2B PU
LOADING AND EVENT VARIATIONS
Ages 16-17 and 35-54:
F-29/38/52/65kg
M-43/61/83/102kg
Ages 14-15:
F-15/25/34/43kg
M-29/43/52/61kg
Ages 55+:
F- pull-ups, 29/34/38/47kg
M- pull-ups, 43/52/61/70kg
Weights in kg: 15 kg (35 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85
lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 61 kg (135
lb.), 65 kg (145 lb.), 70 kg (155 lb.), 83 kg (185 lb.), and 102
kg (225 lb.).
CFA LITE Options:
For class use one bar!
Int1 – same as Age 55+, 12 C2B
Int2 – Same as Age 14-15, 10 C2B
Int3 – Same as Ages 14-15, 15 PU
Beg1 – M-20/30/40/50kg ; F-15/20/25/30kg, PU (P/G)
Beg2 – M-15/25/32/40kg ; F-7/12/17/20kg, RR (1/0.5m)
Beg3 – M-15/18/20/25kg ; F-7/9/12/15, RR (0.5/0m)
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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