Featured Image – A big congrats to the Men’s and Ladies podium at the 2017 Reebok CrossFit Games – Men 1st Mathew Fraser (USA), 2nd Brent Fikowski (Canada), 3rd Ricky Gerard (New Zealand); Women 1st Tia Claire Toomey (Australia), Kara Webb (Australia), Annie Thorisdottir (Iceland). A massive congrats to all the Individuals who competed the past weekend! Lots of respect! We will post the Teams tomorrow! (Featured Image courtesy of CrossFit, Inc.)
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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’ED WOD
1) 2017 Reebok CrossFit Games (SPRINT O-COURSE) (https://games.crossfit.com/workouts/games/2017)
Athletes will race against each other head-to-head in a 3-round bracketed tournament.
Athletes will race against each other in heats of 5. The first round will have 8 heats, with the top 2 finishers from each heat moving on to the next round. Additionally, the 4 athletes with the fastest times that did not place 1st or 2nd will move on to the next round.
The second round will have 4 heats, with the winner of each heat moving on to the final, along with the athlete with the fastest time that did not win their heat.
Five athletes will race in the final round.
Places 1-5 will be awarded to the athletes in the final round, ranked by their finishing order. Places 6-20 will be awarded to the athletes from the second round, based on their times. Places 21 on will be awarded to the remaining athletes based on their times to complete the course in the first round.
For class we will rank according to times! We will set-up an Rx’ed and a LITE course!
Score = Time
then…
2) 2017 Reebok CrossFit Games (TRIPLE-G CHIPPER) (https://games.crossfit.com/workouts/games/2017)
For time:
100 pull-ups
80 GHD sit-ups
60 one-legged squats, alternating
40-cal. row
20 dumbbell push presses
M 100-lb. dumbbell (45kg)
F 70-lb. dumbbell (31.7kg)
Athletes will complete 100 pull-ups, 80 GHD sit-ups, 60 one-legged squats, 40 calories on the rower, 20 dumbbell push presses, then cross the finish line.
The athlete’s score is the total time it takes for them to complete the event.
Time cap: 14 minutes
Score = Time/TC plus 1 sec/rep missed
EXTRAS WOD
None today – i.e. we are testing the CrossFit Games workouts this week!
LITE WOD
1) CrossFit Algoa’s LITE Variant of the 2017 Reebok CrossFit Games (SPRINT 0-COURSE) (https://games.crossfit.com/workouts/games/2017)
Athletes will race against each other head-to-head in a 3-round bracketed tournament.
Athletes will race against each other in heats of 5. The first round will have 8 heats, with the top 2 finishers from each heat moving on to the next round. Additionally, the 4 athletes with the fastest times that did not place 1st or 2nd will move on to the next round.
The second round will have 4 heats, with the winner of each heat moving on to the final, along with the athlete with the fastest time that did not win their heat.
Five athletes will race in the final round.
Places 1-5 will be awarded to the athletes in the final round, ranked by their finishing order. Places 6-20 will be awarded to the athletes from the second round, based on their times. Places 21 on will be awarded to the remaining athletes based on their times to complete the course in the first round.
For class we will rank according to times! We will set-up an Rx’ed and a LITE course!
Score = Time
then…
2) CrossFit Algoa’s LITE Variant of the 2017 Reebok CrossFit Games (TRIPLE-G CHIPPER) (https://games.crossfit.com/workouts/games/2017)
For time:
100 pull-ups (assisted)
80 Sit-ups
60 Walking lunges, alternating
40-cal. row or 40 SDHP (16kg/10kg)
20 dumbbell push presses
M dumbbell (25kg)
F dumbbell (15kg)
Athletes will complete 100 pull-ups, 80 GHD sit-ups, 60 one-legged squats, 40 calories on the rower, 20 dumbbell push presses, then cross the finish line.
The athlete’s score is the total time it takes for them to complete the event.
Time cap: 14 minutes
Score = Time/TC plus 1 sec/rep missed
COMPETITORS WOD
Please see the class whiteboard. Anyone interested in following our AFL Competitors
programming who is not a member of CrossFit Algoa can contact Dave on
dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok
CrossFit Games and has coached a number of athletes to Regionals, including 4th place
Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games.
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/
Cool-down/Trigger Ball/Foam Roll/Stretch
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