Featured Image – A big thank you to Donald and Gaylene (with Cindy in pic) from CrossFit Plett for visiting our Friday Night Lights and Testing on Open Workout 18.1. REMINDER – today is the last day to test on Open Workout 18.1! NB – remember to log your scores asap!

@crossfitplett #intheopen #crossfitplett #crossfitalgoa #fridaynightlights #18pt1 #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’ED and LITE WOD’S

 

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…

1)
a) Handstand Push-ups (Deficit) 5-5-5-5-5 for Max Depth

Score = Max Depth

b) Tabata Handstand Push-ups (1st 4 Rnds strict HSPU, 5th-8th Rnd Kipping)

Score = Total Reps

 

then…

 

2) Complete 21-15-12-9-6-3 of the following FT:
Burpee BJO (61cm/51cm)
Pull-ups (if your hands not happy, substitute with cal on airbike or 100 m Run each time)
Thrusters (45kg/30kg)

Score = Time

 

LITE WOD

1)
a) Piked Push-ups (61cm/51cm) 5-5-5-5-5 for Max Depth

Score = Load

b) Tabata – Piked Push-ups (1st 4 Rnds 61cm/51cm, 5th-8th feet on floor)

Score = Total Reps

 

then…

 

2) Complete 21-15-12-9-6-3 of the following FT:
BBF Burpees
Pull-ups (assisted) (if your hands not happy, substitute with cal on airbike or 100 m Run each time)
Thrusters (30kg/20kg)

Score = Time

 

 

EXTRAS WOD

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