Featured Image – Ryan watches on as Coach Sam works hard to get out of the hole on her last heavy set of overhead squats on Event 2 of the Reebok CrossFit Games Age Group Online Qualifyer!!

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 AND LITE WOD

 

1) Practice:

a) Handstand Holds – Wall and Free Standing

 

LITE Options – Piked Holds (floor to Boxes)

 

Score = For Quality

 

b) Double Unders

 

LITE Options – SU

 

Score = For Quality

 

then…

 

2) AGOQ 2020 EVENT 1 (https://games.crossfit.com/workouts/onlinequalifiers/2020/1)

 

Complete as many rounds as possible in 6 minutes of:

8 thrusters

50 double-unders

 

Score = Reps

 

LOADING AND EVENT VARIATIONS:

Ages 16-17 and 35-54:

85 lb.

115 lb.

 

Ages 14-15 and 55+:

65 lb.

95 lb.

 

Weights in kg: 52 kg (115 lb.), 43kg (95 lb.), 38 kg (85 lb.), and 29 kg (65 lb.).

 

CFA LITE Options:

Int1 – 45/31kg, 45 DU

Int2 – 43/29kg, 40 DU

Int3 – 40/27kg, 30 DU

Beg1 – 35/25kg, 50 SU

Beg2 – 28/18kg, 50 SU

Beg3 – 20/12kg, 40 SU

 

HOME-BASED WORKOUT

 

1) Practice:

a) Handstand Holds (Wall and Free Standing) 5 x Max Holds

 

Score = Longest Hold time

 

LITE Options

Int1/2/3 – same as RX

Beg1 – Piked Hold (chair)

Beg2/3 – Piked Hold (flr)

 

b) Practice Double Unders 5 x 20-30 reps

 

LITE Options – Single Unders (SU)

NO EQUIP – Jump-claps (Doubles / Singles)

 

Score = For Quality

 

then…

 

2) AMRAP 6 min of:

12 Jump Squats

50 DU

 

Score = Reps

 

LITE Options:

Int1/2/3 – same as RX

Beg1 – 10 Jump Squats, SU

Beg2 – 8 Jump Squats, SU

Beg3 – 8 Air-squats, 40 SU

 

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