Featured Image – Frederik Aegidius Yoke Walking on Aeneas, set the early lead time. Jason Carroll on the Demo team showing us how it is done on the peg board of Aeneas (Images courtesy of CrossFit, Inc.)

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

RX WOD

1) Aeneas – Event 14 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For time:
5 / 4 pegboard ascents (2.4m)
40 thrusters, 85 / 55 lb.(38kg/25kg)
33-ft. (10m) yoke carry, add weight
33-ft. (10m) yoke carry, add weight
33-ft. (10m) yoke carry

M 425-565-665-lb. yoke (192-256-301kg)
F 345-405-445-lb. yoke (156-183-192kg)

Athletes will complete the pegboard ascents and 40 thrusters before moving to the yoke. They then will carry the yoke across the floor, stopping twice to add weight, then crossing the finish line.

Time cap: 8 minutes

Score = Time/TC plus 1 sec/rep missed

Each Yoke walk = 1 Rep

Then…

2) EMOM 10:

Min 1 – Front Squat 3-3-3-3-3 (>75% 1 RM)
Min 2 – Strict Pull-up 5-5-5-5-5 (for max load)

Score = Front Squat Load plus Pull-up Load

EXTRAS

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

LITE WOD

1) CrossFit Algoa’s LITE VARIANT of Aeneas – Event 14 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For time:
30/24 Pull-ups (strict)
40 thrusters, 85 / 55 lb.(30kg/20kg)
60 m Farmers Walk (32kgx2/20kgx2)

Time cap: 8 minutes

Score = Time/TC plus 1 sec/rep missed

Farmers Walk – 5 m = 1 Rep

Then…

2) EMOM 10:

Min 1 – Front Squat 3-3-3-3-3 (>75% 1 RM)
Min 2 – Strict Pull-up (assisted) 5-5-5-5-5 (for least assistance)

Score = Front Squat Load and Note weakest band used

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