Featured Image – Belinda on Open Workout 20.2, while Intern Coach Hannah judges… REMINDER to please get all your final testing on Open Workout 20.2 done today and to please upload your scores ASAP!

#AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WODS

1)
a) Testing of Open Workout 20.2 for those registered athletes who have not tested!

but for the rest…

b) Complete the following FT:
HS Walk 20m

Then…

3 Rnds of:
15 Deadlift (100kg/70kg)
15 HSPU

Into…

3 Rnds of:
9 Power Clean (100kg/70kg)
9 Strict HSPU

Then…

HS Walk 20m

TC = 16 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) LITE Options:
Int1 – 90/63kg, 15m HSW
Int2 – 80/56kg, 12m HSW, 1/2 AbM
Int3 – 70/48kg, 8m HSW, 2/3 AbM
Beg1 – 60/40kg, 20m BW (str), PPU (61cm/for)
Beg2 – 50/30kg, 20m BW (Bnt), PPU (flr/kns)
Beg3/TC – 35/20kg, 20m BW (Bnt), PPU (bnt)

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 6th 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

Featured Image – Bonni flying high on Open Workout 20.2 … Daniel is in the background on the DB Thrusters!

#AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica
If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX & LITE WOD

1) Open Workout 20.2

Reebok CrossFit Games – Open Workout 20.2 (https://games.crossfit.com/workouts/open/2020/2)

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb. (15kg) dumbbells
♂ 50-lb. (22.5kg) dumbbells

Score = Total Reps

Rx’d (Ages 16-54)
♀ 35-lb. DBs
♂ 50-lb. DBs

Scaled (Ages 16-54)
♀ 20-lb./ ♂ 35-lb. DBs, HKR, SU

Teenagers 14-15
♀ 20-lb./s♂ 35-lb. DBs

Scaled Teenagers 14-15
♀ 15-lb./♂ 20-lb. DBs, HKR, SU

55+
♀ 20-lb. DBs♂ 35-lb. DBs

Scaled Masters 55+
♀ 15-lb./♂ 20-lb. DBs, sit-ups, SU

NB Min – acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 7.5 kg (15 lb.)

OR if you have completed Open Workout 20.2…then complete any 1-2 Workouts that you have missed this week OR any 2 workouts from our AFL Competitors Programming!

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 6th in 2019. Dave 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)!

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

 Featured Image – Open Workout 20.2 – Reminder Friday Night Lights tonight from 17:00… bring family and friends to support!!

#AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX and LITE WOD’S

Reebok CrossFit Games – Open Workout 20.2 (https://games.crossfit.com/workouts/open/2020/2)

WORKOUT 20.2

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb. (15kg) dumbbells
♂ 50-lb. (22.5kg) dumbbells

Score = Total Reps

Rx’d (Ages 16-54)
♀ 35-lb. DBs
♂ 50-lb. DBs

Scaled (Ages 16-54)
♀ 20-lb./ ♂ 35-lb. DBs, HKR, SU

Teenagers 14-15
♀ 20-lb./s♂ 35-lb. DBs

Scaled Teenagers 14-15
♀ 15-lb./♂ 20-lb. DBs, HKR, SU

55+
♀ 20-lb. DBs♂ 35-lb. DBs

Scaled Masters 55+
♀ 15-lb./♂ 20-lb. DBs, sit-ups, SU

NB Min – acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 7.5 kg (15 lb.)

EXTRAS WOD

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – From near to far… Ashlynne, Shaun and Diether all on Jumping Bar Muscle-ups, a great progression before moving onto Banded Bar Muscle-ups!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) Turkish Get-ups – 1 on each side – EMOM 10 min (Build to a Max Day)
(Open Athletes – do 6 min on 70% of 1RM)

Score = Load

then…

2) AMRAP the following for 9 min:
5 KB Snatches (Hang) (32kg/24kg)
7 Burpee BJO (61cm/51cm)
9 DB/KB Step Overs (25kg, 32kg/24kg, 15kg at 61cm/51cm)
11 HSPU
13 WB (10kg/6.3kg)
150 m Run

Score = Total Reps
10 m = 1 Rep
(Open Athletes – 5 min or a min of 1 Rnd)

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Options:
Reduce loading to maintain great form. You can use KB/DB/Plates w handles

then…

2) Options:
Int1 – 24/16kg, 24kg, 24kg/16kg, 15kg at 61/51cm
Int2 – same, HSPU (1/2 AM)
Int3 – 20/12kg, 20kg, 20kg /12kg, 10kg-61/51cm, HSPU (2/3 AM)
Beg1 – 16/12kg, Bp SO (61/51), 16kg, 10kg/12kg, 7.5kg-61/51cm, PPU (61/flr), WB (6.3/4.5kg)
Beg2 – 12/8kg, Bp SO (51) 12kg, 10kg/8kg, 7.5kg-51cm, PPU (flr/Kns) WB (4.5/3kg)
Beg3/TC – 10/5kg, Bp SO (41), 10kg, 5kg plte/5kg, 2.5kg plt-41cm, PPU (kns), WB (3kg/F to bolts)
Beg3/TC use DB,plts; NB – DB can be used for KB Snatch

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – How did your Burpees look on Open Woprkout 20.1?:) … Okkert in shot at the “bottom” of his Burpee!

#AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) Pause Front Squat 5×5 (Take 75% of 90% of your 1RM FS)
(Hold in hole for 3 sec)

Score = Load

then…

2) Complete 50 Muscle-ups FT but every time you break complete a 2x 7.5m (15m) HS Walk

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD
1) Options:
Beginners – Reduce loading to maintain great form!

then…

2) Options:
T2 (Level3) – 40
T1 (Int1) – 30, And 2x5m HSW
Int2 – 20, 2x4m HSW
Int3 – 30 (B/MU – B/P) or Jump/MU, 3 WW
Beg1 – 30 PU (G/P), 30 RD (B/P), 2x 7.5m BW (str)
Beg2 – 30 RR (1/0.5m), 30 SP/Dips (str), 2x 7.5m BW (str)
Beg3(T/C) – 30 RR (0.5/0m), 30 SP/Dips (bnt), 2x 7.5m BW (bnt)

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Sandy, 5 weeks after having baby Mabel, on 20.1 competing in The Open!!!!! Awesome work to everyone who completed Open Workout 20.1!

#AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) AMRAP Hang Power Clean – On the following loads:
Min 1,2: 100kg/70kg/80% 1RM
Min 3: Rest
Min 4,5: 80kg/56kg/66% 1RM
Min 6: Rest
Min 7,8: 70kg/49kg/53% 1RM
Min 9: Rest
Min 10,11: 60kg/40kg/40% 1RM

Score = Total Reps

Then…

2) AMRAP the following for 14 min:
15 Push Press (35kg/25kg)
20 SDHP (35kg/25kg)
25 T2B
100 DU

Score = Total Reps
160 Reps/Rnd

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Options:

Reduce loading to maintain great form! If you are not RX use the % value and choose Int3 on the scaling level

2) Options:

Int1 – Same, 22 T2B, 90 DU (147 R/R)
Int2 – Same, 18 T2B, 80 DU (133 R/R)
Int3 – 30/22kg, 15 T2B, 70 DU (120 R/R)
Beg1 – 25/17kg, 20 HKR, 100 SU (155 R/R)
Beg2 – 20/15kg, 15 HKR, 80 SU (130 R/R)
Beg3(T/C) – 15/9kg, 15 SU, 70 SU (120 R/R)

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 6th 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

Featured Image – James pushing hard on Open Workout 20.1, while Coach Eva judges to the right!

REMINDER – you can still Register for the The Open… Please sign-in, register and log your scores at games.crossfit.com before 18:00 tonight!

#AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WODS

1) Complete the following for Max Reps:

AMRAP 5 min:
6 Clusters (40kg/25kg)
12 C2B Pull-up
Rest 2 min…

AMRAP 4 min:
6 Clusters (40kg/25kg)
12 C2B Pull-ups
Rest 2 min

AMRAP 3 min:
6 Clusters (40kg/25kg)
12 C2B Pull-ups

Score = Total Reps

Then…

2) Double (8 min) couplet Tabata of the following for Max Total Reps:
1st 20s – Strict HSPU
2nd 20s – DU

Score = Total Reps

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Options:
Int1/2 – Same
Int3 – 35/21kg, PU
Beg1 – 30/18kg, PU (P/G)
Beg2 – 25/15kg, RR (1/0.5m)
Beg3/TC – 20/12kg, RR (0.5/0m)

Then…

2) Options:
Int1 – same
Int2 – 1/2 Abmats
Int3 – 2/3 Abmats
Beg1 – PPU (61cm/Flr), SU
Beg2 – PPU (Flr/Kns), SU
Beg3/TC – PPU (Kns), SU

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 6th 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

Featured Image – Lunch time Class on Open Workout 20.1.. a nasty couplet of Ground to Overhead and Burpees:) A great example of the type of training we do – Moving large loads over long distances fast (W = F x d) (P = W/t)!

REMINDER – you can still enter test in any class up to Monday 18:00. For more info and to register, go visit games.crossfit.com

#AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX & LITE WOD

1) Reebok CrossFit Games – Open Workout 20.1 (https://games.crossfit.com/workouts/open/2020/20.1)

WORKOUT 20.1

10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

♀ 65 lb. (29kg)
♂ 95 lb. (43kg)

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep

Rx’d
(Rx’d Ages 16-54)
♀ 65 lb. (29kg)
♂ 95 lb. (43kg)

Scaled
Scaled Ages 16-54
♀45 lb. (20kg), may step over bar on burpees
♂65 lb. (29kg), may step over bar on burpees

Teenagers 14-15
♀45 lb. (20kg)
♂65 lb. (29kg)

Scaled Teenagers 14-15
♀35 lb. (15kg), may step over bar on burpees
♂45 lb. (20kg), may step over bar on burpees

Masters 55+
♀45 lb. (20kg)
♂65 lb. (29kg)

Scaled Masters 55+
♀35 lb. (15kg), may step over bar on burpees
♂45 lb. (20kg), may step over bar on burpees

OR

1) if you have completed Open Workout 20.1…then complete any 1-2 Workouts that you have missed this week OR any 2 workouts from our AFL Competitors Programming!

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 6th in 2019. Dave 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – The 2020 Reebok CrossFit Games starts today! REMINDER – you can test in any class from Friday 5:25am through to Monday 18:00. FRIDAY NIGHT LIGHTS testing from 16:30 every Friday evening for the next 5 weeks…come support our Open competitors and bring family and friends – all are welcome!! For more info and to register, go visit games.crossfit.com

#AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX and LITE WOD’S

Reebok CrossFit Games – Open Workout 20.1 (https://games.crossfit.com/workouts/open/2020/20.1)

WORKOUT 20.1

10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

♀ 65 lb. (29kg)
♂ 95 lb. (43kg)

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep

Rx’d
(Rx’d Ages 16-54)
♀ 65 lb. (29kg)
♂ 95 lb. (43kg)

Scaled
Scaled Ages 16-54
♀45 lb. (20kg), may step over bar on burpees
♂65 lb. (29kg), may step over bar on burpees

Teenagers 14-15
♀45 lb. (20kg)
♂65 lb. (29kg)

Scaled Teenagers 14-15
♀35 lb. (15kg), may step over bar on burpees
♂45 lb. (20kg), may step over bar on burpees

Masters 55+
♀45 lb. (20kg)
♂65 lb. (29kg)

Scaled Masters 55+
♀35 lb. (15kg), may step over bar on burpees
♂45 lb. (20kg), may step over bar on burpees

EXTRAS WOD

None Today!

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – The Open of the 2020 Reebok CrossFit Games starts tomorrow!! This is where grassroots meets greatness: Compete with hundreds of thousands of athletes in CrossFit’s largest all-inclusive event….starts 10 October 2019. For more info and to register, go visit games.crossfit.com

#AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

Open Athletes – Please note deloaded training below!

1) Snatch 2-2-2-2-2-2 (80% 1RM)
Open Athletes – 1-1-1-1-1-1 (65% 1RM)

Score = Load

NB – drop btwn reps

then…

2) AMRAP the following for 9 min: (Open athletes AMRAP 5 min):
3 Wall Walks
6 Hang Power Snatches (35kg/25kg)
9 Pull-ups

Score = Total Reps

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Options:
Beginners – Power Snatch plus OHS allowed

then…

2) Options:
Int1/2 – same
Int3 – 30/20kg
Beg1 – 10m BW (str), 25/15kg, PU (P/G)
Beg2 – 10m BW (bnt), 20/12kg, RR (1/0.5m)
Beg3 – 10m BW (bnt), 15/9kg, RR (0.5/0m)

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)!  See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch