Featured Image – CrossFit Games Open Workout 18.1 is here! Catch the recorded live announcement at games.crossfit.com #intheopen #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #eastcapechamps #alwaysfitleague #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).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX And LITE WOD

Open Workout 18.1

Go view the announcement at: https://games.crossfit.com/open
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2018/18.1

WORKOUT 18.1

Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

VARIATIONS

Rx’d:
(Ages 16-54)
Men use 50-lb. (22.5kg) dumbbell
Women use 35-lb. (15kg) dumbbell

Scaled:
(Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:
Boys use 35-lb. (15kg) dumbbell
Girls use 20-lb. (10kg) dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. (10kg) dumbbell
Girls perform hanging knee-raises, use 10-lb. (5kg) dumbbell

Masters 55+:
Men use 35-lb. (15kg) dumbbell
Women use 20-lb. (10kg) dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. (10kg) dumbbell
Women perform sit-ups, use 10-lb. (5kg) dumbbell

EXTRAS

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@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