Featured Image – Katrin Davidsdottir who placed 3rd on Two-Stroke Pull and Brooke Wells who won The Handstand Event at the 2018 Reebok CrossFit Games. (Images courtesy of CrossFit, Inc.) #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

1) Two-Stroke Pull – Event 12 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

5 rounds for time of:
300-m run
20 / 15-cal. Assault Bike
44-ft. (13.41m) sled pull (80kg/56kg)

Athletes will complete 5 rounds of the workout, finishing when they pull the sled across the finish line.

Time cap: 18 minutes

Score = Time/TC plus 1 sec/rep missed

Nb 1 Rep = 10 m Run

Nb 1 Rep = 1 sled drag (13.41m)

Then…

2) Handstand Walk – Event 13 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For time:
50 heavy-rope double-unders
Then, handstand walk through the following obstacles:
Pylon slalom (5 pylon’s 1.5m apart – 7.5m)
Ramps (1m, up ramp 2.13m, down ramp 2.13m /40.64cm high/ 1m = 6.26m)
Stairs (2m, up starirs 1.2m and down 1.2m /40.64cm high/ 2m = 6.26m)
Parallel bars (2m walk, up ramp 2.13m, down ramp 2.13m and 40.64cm high, 1m walk = 7.26m)

Athletes will complete 50 double-unders, then progress through the series of handstand-walk obstacles before crossing the finish line.

Time cap: 4 minutes

Score = Time/TC plus 1 rep per obstacle 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 Two-Stroke Pull – Event 12 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

5 rounds for time of:
300-m run
15/10-cal. Assault Bike
44-ft. (13.41m) sled pull (56kg/40kg)
Athletes will complete 5 rounds of the workout, finishing when they pull the sled across the finish line.

Time cap: 18 minutes

Score = Time/TC plus 1 sec/rep missed

Nb 1 Rep = 10 m Run

Nb 1 Rep = 1 sled drag (13.41m)

Then…

2) CrossFit Algoa’s LITE VARIANT of Handstand Walk – Event 13 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For time:
100 Single-unders
Then, handstand walk through the following obstacles:
Bear Walk Slalom 1.5m apart (6.26m x 3 = 18.78m)
5 Wall Walks
Bear Walk Slalom 1.5m apart (6.26m x 3 = 18.78m)

Athletes will complete 50 double-unders, then progress through the series of handstand-walk obstacles before crossing the finish line.

Time cap: 4 minutes

Score = Time/TC plus 1 rep per obstacle 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