Featured Image – Event 9 “Choas” at the Reebok CrossFit Games 2018! (Image 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 and LITE WOD’s

1) Clean and Jerk Speed Ladder – Event 6 (2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)
This event will be broken into 3 rounds: Quarterfinal, Semifinal and Final. Athletes will be ranked by the time they take to complete each ladder,
or by the heaviest weight they successfully clean and jerk. A squat will not be required on the clean.

Scaling – scale loading as needed incrementing by 4-5 kg in men and incrementing by 2-2.5kg in women)

Quarterfinal Round:
For time:
1 clean and jerk, 245 / 155 lb. (111.2 / 70.3 kg)
1 clean and jerk, 255 / 160 lb. (115.7 / 72.6 kg)
1 clean and jerk, 265 / 165 lb. (120.2 / 74.9 kg)
1 clean and jerk, 270 / 170 lb. (122.5 / 77.1 kg)
1 clean and jerk, 275 / 175 lb. (124.8 / 79.4 kg)

Time cap: 1 minute
Top 20 athletes advance

Semifinal Round:
For time:
1 clean and jerk, 280 / 180 lb. (127.0 / 81.7 kg)
1 clean and jerk, 290 / 185 lb. (131.6 / 83.9 kg)
1 clean and jerk, 300 / 190 lb. (136.1 / 86.2 kg)
1 clean and jerk, 305 / 195 lb. (138.4 / 88.5 kg)
1 clean and jerk, 310 / 200 lb. (140.7 / 90.7 kg)

Time cap: 2 minutes
Top 5 athletes advance

Final Round:
For time:
1 clean and jerk, 315 / 205 lb. (142.9 / 93.0 kg)
1 clean and jerk, 325 / 210 lb. (147.5 / 95.3 kg)
1 clean and jerk, 335 / 215 lb. (152.0 / 97.5 kg)
1 clean and jerk, 340 / 220 lb. (154.3 / 99.8 kg)
1 clean and jerk, 345 / 225 lb. (156.5 / 102.1 kg)

Time cap: 3 minutes

Score = Time / heaviest load lifted if capped

then…

2) Choas – Event 9 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For time:
35 / 30-cal. SkiErg (AFL Sub – Arms only Airbike/ Class Sub – Bear Crawl 60 m)
30 / 25 burpees to bar
45 / 40 single-arm OHS, 50 / 35-lb. DB (22.5 / 15 kg)
40 / 45 single-leg squats
25 box jump-overs, 42 / 36-in. box (106.68 / 91.44 cm)
110-ft. tumbler pull, 400 / 300 lb. (181.43 / 136 kg) – SUB with heavy sled (140kg/105kg)

The athletes will not know the movements or reps at the start of the event. They will be informed of the exercises and reps required as they progress through each station.

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

CrossFit Algoa’s LITE VARIANT of Chaos – Event 9 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For time:
35 / 30-cal. SkiErg (LITE – Class Sub – Bear Crawl 40 m)
30 / 25 burpees
45 / 40 single-arm OHS (15 / 10 kg DB)
40 / 45 Lunges
25 box jump-overs, (61 / 51 cm – step-over allowed)
110-ft. Sled pull, (105kg / 70 kg)

The athletes will not know the movements or reps at the start of the event. They will be informed of the exercises and reps required as they progress through each station.

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

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