Featured Image – The face of perseverance, a face of fortitude, a face of grit… whatever this face brings to mind, its this face that shows how hard, we at CrossFit Algoa, like many other athletes at many other CrossFit Affiliates worldwide, work!! Good work, not only to Thando, but to everyone who completed, or who will complete Open Workout 19.2!!
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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
1) Open Workout 19.2 (Similar to 16.2)
For further Scalings for Masters and Teenagers please visit : https://games.crossfit.com/workouts/open/2019
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
Score = Total Reps completed out of 430 reps (Include your tie-break time after your last set of DU completed and include your finish time if the workout was completed before the 20 min cap)
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.
Stop at 20 minutes.
Score = Total Reps completed out of 430 reps (Include your tie-break time after your last set of DU completed and include your finish time if the workout was completed before the 20 min cap)
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are:
20 kg (45 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.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 106 kg (235 lb.), 124 kg (275 lb.), 142 kg (315 lb.).
Int1-3 – Same
Beg1 – Scaled
Beg2 – Anything further scalings (reduced loading)
and for all those who have already tested on 19.2… completed the following:
2)
A) E2ndMon2ndM complete the following for 10 min:
Strict HSPU RM, into HSPU RM
Score = Total Reps (Note Strict vs Kipping)
Int1 – Same ; Int2 – Use floor/1x abmat riser; Int3 – Use 1x abmat/2x abmat risers
Beg1 – Piked PU (61cm/floor)
Beg2 – Piked PU (Floor/kneeling)
then…
B) Complete 21-15-12-9-6-3 of the following FT:
DB Box Step Over (22.5kgx2/15kgx2 at 61cm/51cm)
C2B Pull-ups
TC = 15 min
Score = Time/TC plus 1 sec/rep missed
Int1 – Same ; Int2 – same load/; Int3 – same load/Pull-ups
Beg1 – 15kgx2/10kgx2 both at 51cm / Pull-ups (P/G)
Beg2 – 10kgx2/5kgx2 both at 41cm / RR (50cm/25cm)
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).
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/
Cool-down/Trigger Ball/Foam Roll/Stretch
