Featured Image – A big congrats to the Team podium finishers at the 2017 Reebok CrossFit Games – 1st Wasatch CrossFit, 2nd CrossFit Mayhem Freedom, 3rd CrossFit Fort Vancouver. A massive congrats to all the Teams who competed this past weekend! (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 (1 RM SNATCH) (https://games.crossfit.com/workouts/games/2017)

1-rep-max snatch
One athlete will lift at a time, with a lift being performed every 20 seconds. Each athlete will get 2 attempts. Then, the 10 athletes with the heaviest lifts will get 2 additional attempts.
The athlete’s score is the weight of their heaviest successful snatch.

Score = Load

then…

2) 2017 Reebok CrossFit Games (MUSCLE-UP CLEAN LADDER) (https://games.crossfit.com/workouts/games/2017)
8 rounds for time of:
4 muscle-ups
2 cleans, ascending weight

M 225-245-265-285-305-320-335-350 lb.
(102.1- 111.2 – 120.2 – 129.3 – 138.4 – 145.2 – 152.0 – 158.8 kg)

F 145-160-175-190-205-215-225-235 lb.
(65.8 – 72.6 – 79.4 – 86.2 – 93.0 – 97.5 – 102.1 – 106.6 kg)

Every round begins with 4 bar muscle-ups before moving to the barbell for 2 cleans. Each round the athlete will progress to a heavier barbell.

The athlete’s score is the total time it takes for them to complete the event. If an athlete is unable to complete all the reps, they will be ranked by total reps completed, with ties being broken by the time of completion of the last successful rep.

Time cap: 10 minutes

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

No extras today as we are testing the 2017 CrossFit Games WODS this week!

“LITE” WOD

1) 2017 Reebok CrossFit Games (1 RM SNATCH) (https://games.crossfit.com/workouts/games/2017)

1-rep-max snatch (NB Power Snatch – no OHS required)
One athlete will lift at a time, with a lift being performed every 20 seconds. Each athlete will get 2 attempts. Then, the 10 athletes with the heaviest lifts will get 2 additional attempts.
The athlete’s score is the weight of their heaviest successful snatch.

Score = Load

then…

2) CrossFit Algoa’s LITE VARIANT of 2017 Reebok CrossFit Games (MUSCLE-UP CLEAN LADDER) (https://games.crossfit.com/workouts/games/2017)
8 rounds for time of:
4 C2B Pull-ups (assisted) and 4 Bar Dips (assisted)
2 cleans, ascending weight

M (40 – 50 – 60 – 65 – 70 – 75 – 80 – 85 kg)
F (20 – 25 – 30 – 35 – 40 – 45 – 47 – 50 kg)

Every round begins with 4 bar muscle-ups before moving to the barbell for 2 cleans. Each round the athlete will progress to a heavier barbell.

The athlete’s score is the total time it takes for them to complete the event. If an athlete is unable to complete all the reps, they will be ranked by total reps completed, with ties being broken by the time of completion of the last successful rep.

Time cap: 10 minutes

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

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