CrossFit Algoa (Port Elizabeth) WOD – Sat 3 March 2018

CrossFit Algoa (Port Elizabeth) WOD – Sat 3 March 2018

Featured Image – Anje on Open Workout 18.1a, cleaning 70kg…with Coach Dave from CrossFit Irongate judging!

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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 and LITE WOD’S

Open Workout 18.2

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2018/18.2

 

WORKOUT 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

 

WORKOUT 18.2a

1-rep-max clean

Note: If 18.2 is not completed in under 12 minutes, athletes will
not lift and will not have a score for 18.2a. If 18.2 is performed
scaled, 18.2a will also be scored as scaled and will rank below
anyone who did not scale 18.2.

 

VARIATIONS

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells,
stepping burpees allowed
Women use 20-lb. dumbbells,
stepping burpees allowed

Teenagers 14-15:
Boys use 35-lb. dumbbells
Girls use 20-lb. dumbbells

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells,
stepping burpees allowed
Girls use 10-lb. dumbbells,
stepping burpees allowed

Masters 55+:
Men use 35-lb. dumbbells
Women use 20-lb. dumbbells

Scaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell,
stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell,
stepping burpees allowed

 

TIEBREAK
There is no tiebreak for Workout 18.2. However, the scoring for
Workout 18.2a does include a tiebreak. In the case where two
athletes clean the same amount on 18.2a, their times on 18.2
will serve as the tiebreak, and the athlete with the faster time on
18.2 will be ranked higher on 18.2a. Ties will not be broken for
athletes who did not complete a lift.

 

For the Rest who have completed 18.2 do the following…

a) AMRAP the following for 14 minutes:
6 Muscle-ups (LITE – 6 assisted C2B PU and 6 assisted Dips)
12 Deadlifts (110kg/77kg) (LITE – 70kg/50kg)
24 Wall Balls (9.1kg/6.3kg) (LITE – 6.3kg/4.5kg)

Score = Total Reps

 

then…

 

b) Complete the following FT:
30 Strict Press (43kg/29kg) (LITE – 25kg/17kg)
30 Push Press (52kg/34kg) (LITE – 35kg/25kg)
30 Push Jerk (61kg/41kg) (LITE – 45kg/30kg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

 

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

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