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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’ED WOD

1) CrossFit Games – Open Workout 18.5

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2018/18.5

Open Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
Etc.

Rx’d: (Ages 16-54)
Men use 100 lb. (43kg)
Women use 65 lb.(29kg)

Teenagers 14-15:
Boys use 65 lb. (29kg), perform chin-over-bar pull-ups
Girls use 45 lb.(20kg), perform chin-over-bar pull-ups

Masters 55+:
Men use 65 lb.(30kg), perform chin-over-bar pull-ups
Women use 45 lb.(20kg), perform chin-over-bar
pull-ups
* The official weight is in pounds. For your convenience, the
minimum acceptable weights in kilograms are 45 kg (100 lb.), 29
kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).

then…

2) CrossFit Algoa’s Benchmark WOUNDED ANIMAL 2
Complete the following FT (T2,3):
40 Strict Ring Dips
60 Kipping Ring Dips
…But EMOM complete 7.62 m HS Walk (starting at 0 min)

TC = 10 min

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 Games – Open Workout 18.5

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2018/18.5

Open Workout 18.5
See Above…

Scaled: (Ages 16-54)
Men use 65 lb. (29kg), perform jumping chin-over-bar
pull-ups
Women use 45 lb. (20kg), perform jumping chin-overbar
pull-ups
Scaled Teenagers 14-15:
Boys use 45 lb.(20kg), perform jumping chin-over-bar
pull-ups
Girls use 35 lb.(15kg), perform jumping chin-over-bar
pull-ups
Scaled Masters 55+:
Men use 45 lb.(20kg), perform jumping chin-over-bar
pull-ups
Women use 35 lb.(15kg), perform jumping chin-overbar
pull-ups

* The official weight is in pounds. For your convenience, the
minimum acceptable weights in kilograms are 45 kg (100 lb.), 29
kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).

then…

2) Int1 Option:
CrossFit Algoa’s Benchmark WOUNDED ANIMAL 2!
Complete the following FT (T2,3):
28 Strict Ring Dips
42 Kipping Ring Dips
…But EMOM complete 5 m HS Walk (starting at 0 min)
Int2 – 2 Wall Walks

Beg1 Option:
CrossFit Algoa’s Benchmark WOUNDED ANIMAL 2!
Complete the following FT:
40 Strict Ring Dips (Purple/Green)
60 Kipping Ring Dips (Purple/Green)
…But EMOM complete 15.24m Bear Walk – straight limbs (starting at 0 min)

Beg2 Option:
CrossFit Algoa’s Benchmark WOUNDED ANIMAL 2!
Complete the following FT:
28 Parallette Bar Dips (straight legs)
42 Parallette Bar Dips (bent legs)
…But EMOM complete 15.24m Bear Walk – bent limbs (starting at 0 min)

TC = 10 min

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 placed 2nd in the Mens 40-44 yrs at the 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/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch