Featured Image – Dave and Eva in Chicago, USA, getting in a little active recovery run and swim as they head into their final week of preparation for the 2018 Reebok CrossFit Games in Madison, Wisconsin from 1 – 5 August 2018.

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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

1) Strict HSPU’s RM – E2ndMon2ndM for 10 min (5 Rnds)

Score = Total Reps
RM – 1 attempt for a max number of reps in a 2 min window (no breaking)

then…

2) CrossFit HQ WOD – 180714 (150304)

4 rounds for time of:
50-ft. (15.24m) overhead walking lunge
25 GHD sit-ups

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

Class Sub – Weighted Sit-ups (20kg/10kg on chest)

TC = 12 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) Piked Push-ups (feet – 61cm/floor) RM – E2ndMon2ndM for 10 min (5 Rnds)
RM – 1 attemp for a max number of reps in a 2 min window (no breaking)

Score = Total Reps

then…

2) Scaling
Both exercises in this workout challenge the midline. The overhead lunge should be relatively heavy, possibly requiring 2-3 sets to reach the full distance each round. Avoid the GHD on this one if you don’t have previous exposure to it.

Intermediate Option
4 rounds for time of:
50-ft. (15.24m) overhead walking lunge
15 GHD sit-ups

Men: 115 lb. (52kg)
Women: 75 lb. (34kg)

Class Sub – Weighted Sit-ups (15kg/5kg on chest)

Beginner Option
4 rounds for time of:
50-ft. (15.24m) overhead walking lunge
20 sit-ups

Men: 45 lb. (20kg)
Women: 35 lb. (15kg)

TC = 12 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