Featured Image – Patrick Vellner (@pvellner) won the #EastRegional in convincing fashion with no finishes outside of the top 3. He is headed to the CrossFit Games later this year and will be making a strong run for the top of the podium this year. For more pictures/footage on the 1st weekend of Regionals, go check out games.crossfit.com and their facebook and instagram pages (@crossfitgames). Image courtesy of CrossFit, Inc.

#CrossFitRegionals #EastRegional #CrossFitGames #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #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 WOD

1) Clean (squat) and Jerk (split) – Work up to a Max Day!

Score = Load

then…

2) CrossFit HQ WOD – 180512 (Compare to 140614)

3 rounds for time of:
50 medicine-ball cleans
Run 800 meters

Men: 20-lb. (9.1 kg) ball
Women: 14-lb. (6.3 kg) ball

TC = 24 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!

LITE WOD

1) Clean (squat) and Jerk (push) – Work up to a Max Day!
NB – Power Clean Front Squat allowed and Jerk (push or split allowed)

Score = Load

then…

Scaling
This workout is relatively long and should be tailored so that you can keep moving the entire time.
Use a ball that allows you to complete large sets of cleans. Beginners may want to reduce the reps and the run distance.

Intermediate Option
3 rounds for time of:
40 medicine-ball cleans
Run 800 meters

Men: 14-lb. (6.3 kg) ball
Women: 10-lb. (4.5 kg) ball

Beginner Option
3 rounds for time of:
25 medicine-ball cleans
Run 600 meters

Men: 10-lb. (4.5 kg) ball
Women: 6-lb. (3 kg) ball

TC = 24 min

Score = Time/TC Plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.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 women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch