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
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