Featured Image – Women’s Podium at the 2018 Reebok CrossFit Games – 1st Tia-Clair Toomey (Australia), 2nd Laura Horvath (Hungary), 3rd Katrin Davidsdottir (Iceland) (Image courtesy of CrossFit, Inc.)

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

RX WOD

1) AG CHIPPER – Event 9 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

16-17 / 35-49 Divisions

30 deficit handstand push-ups
40 deadlifts
50-cal. BikeErg Class Sub – Run 500m or Legs only Airbike (50 cal)
60 bar-facing burpees
M 4.5-in. (11.43cm) deficit, 225-lb. (102kg) deadlift
F 3-in. (7.62cm) deficit, 155-lb. (70kg) deadlift

* 14-15 / 50+ Divisions do not perform this event (BUT ALL AT CROSSFIT ALGOE COMPLETE THIS IRRESPECTIVE OF AGE, JUST SCALE APPROPRIATELY I.E. SEE LITE).

Time cap: 16 minutes

Score = Time/TC plus 1 sec/rep missed

Then…

2) CORE COUPLET – Event 10 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

16-17 / 35-49 Divisions

3 rounds for time of:
30 medicine-ball GHD sit-ups
10 sandbag cleans
M 16-17: 20-lb. ball, 150-lb. sandbag
F 35-49: 20-lb. ball, 150-lb. sandbag
(9.1kg and 68kg)

F 16-17: 14-lb. ball, 100-lb. sandbag
F 35-49: 14-lb. ball, 100-lb. sandbag
(6.3kg and 45kg)

Time cap: 12 minutes

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

30 deficit piked Push-ups (3cm/1.5cm And 61cm/floor)
40 deadlifts (70kg/45kg)
500 m Run
60 burpees

Time cap: 16 minutes

Score = Time/TC plus 1 sec/rep missed

Then…

2) CrossFit Algoa’s LITE VARIANT of CORE COUPLET – Event 10 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

14-15 / 50-59 Divisions

3 rounds for time of:
20 toes-to-bars (HKR)
10 sandbag cleans

M 14-15: 100-lb. sandbag
M 50-59: 100-lb. sandbag
(45kg)
F 14-15: 70-lb. sandbag
F 50-59: 70-lb. sandbag
(32kg)

60+ Divisions
3 rounds for time of:
18 toes-to-bars (HKR)
6 sandbag cleans

M 60+: 100-lb. (45kg) sandbag
F 60+: 70-lb. (32kg) sandbag

Time cap: 12 minutes

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