Featured Image – Qualifyers from the #EuropeRegional from this past weekend! This weekend (May 25-27) you can catch all the action for #CentralRegional #WestRegional and the #LatinAmericaRegional of the Reebok CrossFit Games at games.crossfit.com or on their facebook page. Don’t miss out on all the action! (Image courtesy of CrossFit, Inc.)

#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) CrossFit HQ’s WOD 180508

For time:
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 Air squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleans

Men: 155 lb. (70kg)
Women: 105 lb. (47kg)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP the following for 8 min:

Turkish Get-ups (35kg/25kg)

Score = Total Reps

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

“LITE” WOD

1) CrossFit HQ’s WOD 180508

Scaling
This workout is three back-to-back-to-back couplets, each broken into small sets of reps. Reduce the load and modify the movements so that each set can be performed unbroken.

Intermediate Option
For time:
3 rounds of:
10 chest-to-bar pull-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 Air squats
Then, 3 rounds of:
10 chest-to-bar pull-ups
5 cleans

Men: 135 lb. (61kg)
Women: 95 lb. (43kg)

Beginner Option
For time:
3 rounds of:
5 jumping pull-ups
5 snatches
Then, 3 rounds of:
10 deadlifts
15 Air squats
Then, 3 rounds of:
5 jumping pull-ups
5 cleans

Men: 65 lb. (30kg)
Women: 45 lb. (20kg)

then…

2) AMRAP the following for 8 min:

Turkish Get-ups (20kg/12kg)

Score = Total Reps

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