Featured Image – It’s just 4 days until the first workout, Workout 18.1 of the 2018 Reebok CrossFit Games kicks off! Be sure to register and sign-up at games.crossfit.com to be a part of this amazing international CrossFit community effort!!

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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) Front Squat 3-3-3 (count sets >80% 1RM, max load)

Score = Load

2) Front Squat 10-10 (count sets >65% 1RM, max load)

Score = Load

then…

2) AMRAP 20:
50 DU
400 m Run
15 Power Snatches (35kg/25kg)
10 Burpee Box Jump Over (61cm/51cm)
5 Muscle-ups

Score = Total Reps
10m = 1 Rep

EXTRAS

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

LITE WOD

1) Front Squat 3-3-3 (count sets >80% 1RM, max load)

Score = Load

2) Front Squat 10-10 (count sets >65% 1RM, max load)

Score = Load

then…

2) AMRAP 20:
50 Single-Unders
400 m Run
15 Power Snatches (squat) (25kg/15kg)
10 BB Facing Burpees (61cm/51cm)
5 C2B Pull-ups (assisted)
5 Bar Dips (assisted)

Score = Total Reps
10m = 1 Rep

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 competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch