Featured Image – We hit Regionals Event 1, The Triple 3 today…will you smile like Katrin Davidsdottir (2016 Fittest Women on Earth) on the 3 mile run? (Image courtesy of CrossFit, Inc.)

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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 WOD

Regionals 2018, Event 1 Individuals (180518 and 140724) (https://games.crossfit.com/workouts/regionals/2018)

Triple 3

For time:
3,000-m row (Or class sub 300 SDHP 20kg/13kg)
300 double-unders
3-mile (4827m) run

TC = 49 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

Regionals 2018, Event 1 Individuals (180518 and 140724)

Scaling for Triple 3

Scaling
Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try single-unders. Keep it long.

CrossFit Algoa’s LITE VARIANT:

For time:
2,000-m row (Or class sub 200 SDHP 16kg/10kg)
300 Single-unders
2 mile run (3.21km)

TC = 49 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (CrossFit HQ)

For time:
1,000-m row (Or class sub 100 SDHP 16kg/10kg)
100 single-unders
1-mile (1609m) run

TC = 30 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