Featured Image – D-Day has come and gone…CrossFit Games Open Workout 18.1 is out! In shot, our very own 2015 and 2017 CrossFit Games Masters athlete Eva marking off the final day on our countdown!! Catch the recorded live announcement at games.crossfit.com

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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 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

For the Rest who have completed 18.1 do the following…

2) Complete 21-15-12-9-6-3 of the following FT:
Burpee BJO (61cm/51cm) LITE (BBF Burpees)
Pull-ups (if you hands are toasted substitute with cal on airbike) LITE (assisted PU)
Thrusters (45kg/30kg) LITE (30kg/20kg)

Score = Time

then…

3) Front Squat 10-10-10 (for max loading)

Score = Max Load

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