Featured Image – Nick Urankar (far left) and Dave Castro testing out the Trek Bikes for “Crit” (left) and on the right we have Kristi Eramo who won the 30 Muscle-ups for time in 2 min 32 sec at the 2018 Reebok CrossFit Games last week (Images 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) Crit – Event 1 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For time:
10-lap bike race around 1,200-m course (12km)

All 40 athletes will race at one time. The race will begin with a rolling start. Once the pace bike has exited the course, racing will begin and will continue for 10 laps. A white flag will be flown to signify the start of the final lap.

Time cap: 30 minutes

Score = Time/TC plus 1 sec per 10 m missed

*CLASS SUBSTITUTION – Run 5 km for time

then…

2) 30 Muscle-Ups – Event 2 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For time:
30 muscle-ups

Each athlete will have one set of rings and will complete 30 muscle-ups before crossing the finish line.

Time cap: 5 minutes

Score = Time/TC plus 1 sec per 10 m missed

EXTRAS

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

LITE WOD

1) CrossFit Algoa’s LITE VARIANT of Crit – Event 1 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For time:
6-lap bike race around 1,200-m course (7200m)

All 40 athletes will race at one time. The race will begin with a rolling start. Once the pace bike has exited the course, racing will begin and will continue for 10 laps. A white flag will be flown to signify the start of the final lap.

Time cap: 30 minutes

Score = Time/TC plus 1 sec per 10 m missed

*CLASS SUBSTITUTION – Run 3 km for time

then…

2) CrossFit Algoa’s LITE VARIANT of 30 Muscle-Ups – Event 2 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For time:
30 Pull-ups (assisted)
30 Dips (Bar or Ring – assisted)

Each athlete will have one set of rings and will complete 30 muscle-ups before crossing the finish line.

Time cap: 5 minutes

Score = Time/TC plus 1 sec per 10 m missed (note bands used for assistance)

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