Featured Image – Australia’s Royce Dunne won the men’s CrossFit Total with 1255lb (569.4 kg) and Australia’s Tia-Clair Toomey (Reigning Fittest Women on Earth) won with a CrossFit Total of 875 lb (397 kg). The CrossFit Total consists of 3 lifts, the back squat, strict press and deadlift. See below for how athletes had to complete this test at the 2018 Reebok CrossFit Games!
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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) CrossFit Total – Event 3 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For max total load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

3 attempts at each lift in each 4-minute window. NB – CLASS ADJUSTMENT – we will do this testing in 3 x 15 min windows!! (i.e. 45 min in total)

CLASS ADJUSTMENT – each athlete must complete the following lift sequence to test on each movement!
5 @ 40-50% 1RM (i.e. a light load)
3 @ 60% (i.e. a moderate load)
1 @ 75% (i.e. a moderately heavy load)
1 @ 85% (i.e. a heavy load)
1 @ 95%-102% (i.e. near maximal/maximal load)
1 @ last load plus a “pinch” (i.e. only if previous load was safely performed with good form)

NB – Use a belt above 85% 1RM! Do not be greedy! Never sacrifice form! Have spotters or know what to do for failing! Have a clear working space!

The athlete’s score will be the combined total of his or her heaviest successful lift at each station.

Time cap: 15 min per station (45 min total)

Score = Load on each Movement (plus total load i.e. 4 scores need to be recorded)

EXTRAS WOD

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

LITE WOD

1) CrossFit Algoa’s LITE VARIANT of the CrossFit Total – Event 3 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For max total load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

3 attempts at each lift in each 4-minute window. NB – CLASS ADJUSTMENT – we will do this testing in 3 x 15 min windows!! (i.e. 45 min in total)

CLASS ADJUSTMENT – MOST OF THESE ATHLETES WILL NOT NECCESSARILY HAVE 1 RM LOADS! KEY IS SAFETY 1ST! IF THEY HAVE NO 1 RM USE THE DESCRIPTION TO ASSIST!
Each athlete must complete the following lift sequence to test on each movement!

5 @ 40-50% 1RM (i.e. a light load)
3 @ 60% (i.e. a moderate load)
1 @ 75% (i.e. a moderately heavy load)
1 @ 85% (i.e. a heavy load)
1 @ 95%-102% (i.e. a very heavy load)….STOP HERE IN MOST MEMBERS AS THIS WILL BE A 1RM! MUST BE PERFORMED WITH GOOD FORM!

NB – Use a belt above 85% 1RM! Do not be greedy! Never sacrifice form! Have spotters or know what to do if you fail! Have a clear working space!

The athlete’s score will be the combined total of his or her heaviest successful lift at each station.

Time cap: 15 min per station (45 min total)

Score = Load on each Movement (plus total load i.e. 4 scores need to be recorded)

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