Featured Image – Hungary’s rookie Laura Horvaht (2nd Fittest Women on Earth) on the Madison Triplus, while Josh Bridges finishes off the Bicouplets with one of the early leading times at the 2018 Reebok CrossFit Games! (Images 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 WOD

1) Madison Triplus – Event 8 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)
500 m Swim
1000 m Malabu Board Paddle
2000 m Run

CLASS SUBSTITUTION –
1500 m Airbike arms only – CLASS SUB 5 Rnds of 20 Ring Rows (heels 1.2m forward/1 m forward) and 10 Push-ups (i.e. 100 RR’s and 50 PU’s)
2000 m Run

TC (class) = 20 min (Full event 40 min)

Score = Time/TC plus 1 sec/repm missed

then…

2) Bicouplet 1 and Bicouplet 2 will be separately scored events. Athletes will have 6 minutes to complete one bicouplet, then a 1-minute
transition before starting the next bicouplet.

a) Bicouplet 1 – Event 10 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

12-9-6 reps for time of:
Snatches
Bar muscle-ups

M 135 lb. (61kg) F 85 lb. (38kg)

Time cap: 6 minutes for BC1

Score = Time/TC plus 1 sec/rep missed

1 min after TC start Bicouplet 2…

b) Bicouplet 2 – Event 11 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

21-15-9 reps for time of:
Snatches
Chest-to-bar pull-ups

M 85 lb. (38kg) F 55 lb. (25kg)

Time cap: 6 minutes for BC2

Score = Time/TC plus 1 sec/rep 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 Madison Triplus – Event 8 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)
300 m Swim
700 m Malabu Board Paddle
1400 m Run

CLASS SUBSTITUTION –
1000 m Airbike arms only – CLASS SUB 4 Rnds of 20 Ring Rows (heels in line) and 10 Push-ups (i.e. 100 RR’s and 50 PU’s)
1400 m Run

TC (class) = 20 min (Full event 40 min)

Score = Time/TC plus 1 sec/repm missed

then…

2) Bicouplet 1 and Bicouplet 2 will be separately scored events. Athletes will have 6 minutes to complete one bicouplet, then a 1-minute transition before starting the next bicouplet.

a) CrossFit Algoa’s LITE VARIANT of Bicouplet 1 – Event 10 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

12-9-6 reps for time of:
Snatches
Bar muscle-ups

M 40kg F 25kg

Time cap: 6 minutes for BC1

Score = Time/TC plus 1 sec/rep missed

1 min after TC start Bicouplet 2…

b) Bicouplet 2 – Event 11 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

21-15-9 reps for time of:
Snatches
Chest-to-bar pull-ups

M 25kg F 15kg

Time cap: 6 minutes for BC2

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 as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch