Featured Image – Roxy on our version of the “Assault Banger” Event from the 2017 Reebok CrossFit Games, with Sasha, one of her daughters in support! #crossfitgames #crossfitposted #crossfitalgoakids #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #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).
RX WOD
1) 2017 Reebok CrossFit Games (2223 INTERVAL) (https://games.crossfit.com/workouts/games/2017)
In 2-minute windows*:
2 rope climbs
10/7-cal. SkiErg (Sub – Bike arms only 6/4 cal or Row arms only 6/4 or SDHP 12/9 – 20kg/13kg)
Max-rep overhead squats
Rest 1 minute, then repeat until 75 reps of OHS are complete
*3 2-minute intervals then a 3-minute interval
M 155-lb. (70kg) OHS F 105-lb. (47.6kg) OHS
Throughout this event, athletes will work for 2 minutes, then rest for 1 minute. In each 2-minute work period, they will perform 2 rope climbs, 10/7 calories on the SkiErg, and then as many overhead squats as possible in the remaining time. After resting for one minute, they will again perform 2 climbs, a 10/7-calorie ski and as many overhead squats as possible in the remaining time. They will continue until 75 reps of the overhead squat have been completed.
The athlete’s score is the total time it takes for them to complete the event.
Time cap: 12 minutes
Score = Time/TC plus 1 sec/rep missed
then…
2) 2017 Reebok CrossFit Games (FABONACCI FINAL) (https://games.crossfit.com/workouts/games/2017)
Men
For time:
5-8-13 reps of:
Parallette handstand push-ups (39cm)
203-lb. (92kg x 2) kettlebell deadlifts (Sub – Heavy DB/KB or BB Deadlift)
Then, lunge 89 ft. (27.12m) with 2 53-lb.(24kgx2) kettlebells overhead
Women
For time:
3 Parallette handstand push-ups
5 kettlebell deadlifts, 124 lb. (56kg)
5 Parallette handstand push-ups
8 kettlebell deadlifts, 124 lb. (56kg)
8 Parallette handstand push-ups
13 kettlebell deadlifts, 124 lb. (56kg)
Then, lunge 89 ft. (27.12m) with 2 35-lb. (16kgx2) kettlebells overhead ; Depth on Parallette’s (27cm)
Men will complete 5 handstand push-ups and 5 kettlebell deadlifts, 8 handstand push-ups and 8 kettlebell deadlifts, 13 handstand push-ups and 13 kettlebell deadlifts, then pick up 2 53-lb. kettlebells and lunge with them overhead to the finish line.
Women will complete 3 handstand push-ups and 5 kettlebell deadlifts, 5 handstand push-ups and 8 kettlebell deadlifts, 8 handstand push-ups and 13 kettlebell deadlifts, then pick up 2 35-lb. kettlebells and lunge with them overhead to the finish line.
TC = 6 min
Score = Time/TC plus 1 sec/rep missed
EXTRAS
Complete any of the 2017 Reebok CrossFit Games workouts missed this week!
LITE WOD
1) CrossFit Algoa’s LITE VARIANT of (2223 INTERVAL) (https://games.crossfit.com/workouts/games/2017)
In 2-minute windows*:
12 rope pulls – lying to standing
10/7-cal. SkiErg (Sub – Bike arms only 6/4 cal or Row arms only 6/4 or SDHP 12/9 – 16kg/10kg)
Max-rep overhead squats
Rest 1 minute, then repeat until 75 reps of OHS are complete
*3 2-minute intervals then a 3-minute interval
M 40kg OHS / F 27kg OHS
Throughout this event, athletes will work for 2 minutes, then rest for 1 minute. In each 2-minute work period, they will perform 2 rope climbs, 10/7 calories on the SkiErg, and then as many overhead squats as possible in the remaining time. After resting for one minute, they will again perform 2 climbs, a 10/7-calorie ski and as many overhead squats as possible in the remaining time. They will continue until 75 reps of the overhead squat have been completed.
The athlete’s score is the total time it takes for them to complete the event.
Time cap: 12 minutes
Score = Time/TC plus 1 sec/rep missed
then…
2) CrossFit Algoa’s LITE VARIANT of (FABONACCI FINAL) (https://games.crossfit.com/workouts/games/2017)
Men
For time:
5-8-13 reps of:
Piked Push-ups (Feet 61cm/51cm)
32kg x 2 kettlebell deadlifts (Sub – Heavy DB/KB or BB Deadlift)
Then, lunge 89 ft. (27.12m) with (16kgx2) kettlebells overhead
Women
For time:
3 Piked Push-up (51cm)
5 kettlebell deadlifts, 24kgx2
5 Piked Push-up (51cm)
8 kettlebell deadlifts, 24kgx2
8 Piked Push-up (51cm)
13 kettlebell deadlifts, 24kgx2
Then, lunge 89 ft. (27.12m) with (8kgx2) kettlebells overhead
TC = 6 min
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
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