Featured Image – Ron Ortiz (@strong_ortiz) on the Age Group Shoulder to Overhead Event at the 2018 Reebok CrossFit Games! Ron is a 7 times CrossFit Games athlete and one of the fittest 52 years olds you will ever meet…at 6 foot 3 inches this firefighter from HustleHard CrossFit closed out Day 2 with two event wins! (Image and facts courtesy of CrossFit, Inc.)

#CrossFitGames #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit  #UrbanEspressCoffeeCo #TooSocial #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) 1RM S-OH – Event 4 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

16-17 / 35-49 Divisions

1-rep-max shoulder-to-overhead

Athletes will have 3 minutes and be allowed three attempts to establish a 1-rep-max shoulder-to-overhead.

There will then be a 1-minute transition before the start of the next event, P.S

Score = Load

1 min transition…

2) P.S. – Event 5 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

16-17 / 35-49 Divisions

2 rounds for time of:
1,000-m row (100 SDHP 20/13kg)
750-m SkiErg (75 RR – kipping)
50 dumbbell squats
M 50-lb. (22.5kgx2) dumbbells
F 35-lb. (15kgx2) dumbbells

Time cap: 21 min. for men, 23 min. for women

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 1RM S-OH – Event 4 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

16-17 / 35-49 Divisions
1-rep-max shoulder-to-overhead

Athletes will have 3 minutes and be allowed three attempts to establish a 1-rep-max shoulder-to-overhead.
There will then be a 1-minute transition before the start of the next event, P.S

Score = Load

1 min transition…

2) CrossFit Algoa’s LITE VARIANT of CrossFit P.S. – Event 5 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

14-15 / 50+ Divisions

2 rounds for time of:
800-m row (80 SDHP 16/10kg)
600-m SkiErg (60 RR – kipping – 2 feet back)
40 dumbbell squats
M 35-lb. (25kgx2) dumbbells
F 20-lb. (10kgx2) dumbbells

Time cap: 21 minutes for men, 23 min. for women

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

Featured Image – Individual Handstand Walk Event Winner, Cody Anderson, crossing the parallettes at the 2018 Reebok CrossFit Games! (Image courtesy of CrossFit, Inc.)

#CrossFitGames #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #UrbanEspressCoffeeCo #TooSocial #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) HANDSTAND WALK – Event 2 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

14-15 / 16-17 / 35-49 Divisions

For time:
40-ft. (12.19m) handstand-walk obstacle course
20 wall-ball shots
40-ft. (12.19m) handstand-walk obstacle course
M 14-15: 20-lb. (9.1kg) ball to 10-ft. target
M 16-17: 30-lb. (13.6kg) ball to 10-ft. target
M 35-49: 30-lb. (13.6kg) ball to 10-ft. target
F 14-15: 14-lb. (6.1kg) ball to 9-ft. target
F 16-17: 20-lb. (9.1kg) ball to 9-ft. target
F 35-49: 20-lb. (9.1kg) ball to 9-ft. target

50+ Divisions

40-ft. (12.19m) handstand walk
20 wall-ball shots
40-ft. (12.19m) handstand walk
M 50+: 20-lb. (9.1kg) ball to 10-ft. target
F 50+: 14-lb. (6.1kg) ball to 9-ft. target

Time cap: 4 minutes

Score = Time/TC plus 1 sec/rep missed

Nb – 1 m = 1 Rep

Then…

2) DOUBLES & OLY – Event 3 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

16-17 / 35-49 Divisions

For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches
M 16-17: 185-205-225-245 lb.
M 35-39: 185-205-225-245 lb.
M 40-44: 185-205-225-245 lb.
(84-93-102-111kg)
M 45-49: 145-165-185-205 lb.
(65-75-84-93kg)
F 16-17: 135-145-155-165 lb.
F 35-39: 135-145-155-165 lb.
F 40-44: 135-145-155-165 lb.
(61-65-70-75kg)
F 45-49: 115-125-135-145 lb.
(43-47-61-65kg)

14-15 / 50+ Divisions

For time:
50 double-unders
5 squat cleans
50 double-unders
4 squat cleans
50 double-unders
3 squat cleans
50 double-unders
2 squat cleans
M 14-15: 185-205-225-245 lb.
(84-93-102-111kg)
M 50-54: 205-225-245-265 lb.
(93-102-111-120kg)
M 55-59: 185-205-225-245 lb.
(84-93-102-111kg)
M 60+: 155-165-185-205 lb.
(70-75-84-93kg)
F 14-15: 135-145-155-165 lb.
F 50-54: 135-145-155-165 lb.
(61-65-70-75kg)
F 55-59: 115-125-135-145 lb.
(52-56-61-65kg)
F 60+: 95-105-115-125 lb.
(43-47-52-56kg)

Athletes will complete 4 rounds of double-unders and squat snatches (squat cleans for 14-15 and 50+ divisions). The weight on the barbell will increase each round.

Time cap: 10 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 HANDSTAND WALK – Event 2 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For time:
4 Wall Walks (24m Bear Walk)
20 wall-ball shots
4 Wall Walks (24m Bear Walk)
M 50+: 20-lb. (9.1kg) ball to 10-ft. target
F 50+: 14-lb. (6.1kg) ball to 9-ft. target

Time cap: 4 minutes
Score = Time/TC plus 1 sec/rep missed

Nb – 1 m = 1 Rep

Then…

3) CrossFit Algoa’s LITE VARIANT of DOUBLES & OLY – Event 3 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

14-15 / 50+ Divisions

For time:
50 double-unders
5 squat cleans
50 double-unders
4 squat cleans
50 double-unders
3 squat cleans
50 double-unders
2 squat cleans
M 60+: 155-165-185-205 lb.
(70-75-84-93kg)
F 60+: 95-105-115-125 lb.
(43-47-52-56kg)

Athletes will complete 4 rounds of double-unders and squat snatches (squat cleans for 14-15 and 50+ divisions). The weight on the barbell will increase each round.

Time cap: 10 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

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.)

#CrossFitGames #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #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) 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

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

Featured Image – Event 9 “Choas” at the Reebok CrossFit Games 2018! (Image courtesy of CrossFit, Inc.)
#CrossFitGames #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #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

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

Featured Image – Hungary’s rookie Laura Horvaht (2nd Fittest Women on Earth) on the Madison Triplus, while Josh Bridges finishes off the Bicouplets with one of the early leading times at the 2018 Reebok CrossFit Games! (Images courtesy of CrossFit, Inc.)

#EastCapeChamps #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #bronscor #luke1v37 #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica
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 WOD

1) Madison Triplus – Event 8 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)
500 m Swim
1000 m Malabu Board Paddle
2000 m Run

CLASS SUBSTITUTION –
1500 m Airbike arms only – CLASS SUB 5 Rnds of 20 Ring Rows (heels 1.2m forward/1 m forward) and 10 Push-ups (i.e. 100 RR’s and 50 PU’s)
2000 m Run

TC (class) = 20 min (Full event 40 min)

Score = Time/TC plus 1 sec/repm missed

then…

2) Bicouplet 1 and Bicouplet 2 will be separately scored events. Athletes will have 6 minutes to complete one bicouplet, then a 1-minute
transition before starting the next bicouplet.

a) Bicouplet 1 – Event 10 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

12-9-6 reps for time of:
Snatches
Bar muscle-ups

M 135 lb. (61kg) F 85 lb. (38kg)

Time cap: 6 minutes for BC1

Score = Time/TC plus 1 sec/rep missed

1 min after TC start Bicouplet 2…

b) Bicouplet 2 – Event 11 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

21-15-9 reps for time of:
Snatches
Chest-to-bar pull-ups

M 85 lb. (38kg) F 55 lb. (25kg)

Time cap: 6 minutes for BC2

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 Madison Triplus – Event 8 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)
300 m Swim
700 m Malabu Board Paddle
1400 m Run

CLASS SUBSTITUTION –
1000 m Airbike arms only – CLASS SUB 4 Rnds of 20 Ring Rows (heels in line) and 10 Push-ups (i.e. 100 RR’s and 50 PU’s)
1400 m Run

TC (class) = 20 min (Full event 40 min)

Score = Time/TC plus 1 sec/repm missed

then…

2) Bicouplet 1 and Bicouplet 2 will be separately scored events. Athletes will have 6 minutes to complete one bicouplet, then a 1-minute transition before starting the next bicouplet.

a) CrossFit Algoa’s LITE VARIANT of Bicouplet 1 – Event 10 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

12-9-6 reps for time of:
Snatches
Bar muscle-ups

M 40kg F 25kg

Time cap: 6 minutes for BC1

Score = Time/TC plus 1 sec/rep missed

1 min after TC start Bicouplet 2…

b) Bicouplet 2 – Event 11 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

21-15-9 reps for time of:
Snatches
Chest-to-bar pull-ups

M 25kg F 15kg

Time cap: 6 minutes for BC2

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

Featured Image – Bethany Shadburne (USA – far left), Kara Saunders (Australia) and Cole Sager on the The Battleground at the 2018 Reebok CrossFit Games! Cole Sager won the men’s division while Laura Horvath (Hungary) won the women’s division of The Battlefield (Image courtesy of CrossFit, Inc.).

#CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #UrbanEspressCoffeeCo #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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 Algoa’s adapted battleground! The Battleground – Event 5 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For time:
Rescue Randy drag (45.72m – backwards drag – Class use a sandbag and walk backwards with 60kg/40kg)
2 rope climbs (5.5 m)
Run 525m (2:10 run)
Obstacle-course run [5 overs – low/high/low/high/low; 3.5 m wall climb w rope; cargo net crawl under 3 m; cargo net climb over 6m; 9 poles (staggered); rope traverse x6 log to log; log walk (3m), rope swing high to low, log bal bal (3m); monkey bars – 11 bars]
Run 525m (2:10 run)
2 rope climbs (5.5 m)
Rescue Randy drag (45.72m – backwards drag – Class use a sandbag and walk backwards with 60kg/40kg)

Men wear 20-lb. (9.1kg) vest
Women wear 14-lb. (6.3kg) vest

Athletes will start in the North Lot. They will begin by dragging the rescue dummy, Randy, across the stadium and then performing 2 rope climbs, one on the skinny rope and one on the fat rope.
Next, they will run out of the stadium and to a series of 8 obstacles. They then will return to the stadium, perform another 2 rope climbs, and drag Randy back across the stadium floor before crossing the finish line.

Time cap: 11 minutes

Score = Time/TC plus 1 sec/rep missed

then…

2) Fibonacci – Event 7 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For time:
5-8-13 reps of:
Parallette handstand push-ups
Double kettlebell deadlifts 92kg x 2 (Sub – Heavy DB/KB or BB Deadlift)
Then, lunge 89 ft. (27.13m) with 2 kettlebells overhead (2x24kg KB)

M 14-in. (30.8cm) deficit, 2x 203-lb. (92.1kg) KB for deadlifts, 2x 53-lb. (24kg) KB for lunges
F 8-in. (17.62cm) deficit, 2x 124-lb. (56.26) KB for deadlifts, 2x 35-lb. (16kg) KB for lunges

Time cap: 6 minutes

Athletes will complete 5 handstand push-ups and 5 kettlebell deadlifts, 8 handstand push-ups and 8 kettlebell deadlifts, then 13 handstand push-ups and 13 kettlebell deadlifts. They then will pick up 2 kettlebells and lunge with them overhead to the finish line.

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 adapted battleground! The Battleground – Event 5 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For time:
Rescue Randy drag (45.72m – backwards drag – Class use a sandbag and walk backwards with 40kg/30kg)
6 Rope Pulls – lying to standing
Run 525m (2:10 run)
Obstacle-course run [5 overs – low/high/low/high/low; 3.5 m wall climb w rope; cargo net crawl under 3 m; cargo net climb over 6m; 9 poles (staggered); rope traverse x6 log to log; log walk (3m), rope swing high to low, log bal bal (3m); monkey bars – 11 bars]
Run 525m (2:10 run)
6 Rope Pulls – lying to standing
Rescue Randy drag (45.72m – backwards drag – Class use a sandbag and walk backwards with 40kg/30kg)

Men wear 20-lb. (9.1kg) vest
Women wear 14-lb. (6.3kg) vest

Athletes will start in the North Lot. They will begin by dragging the rescue dummy, Randy, across the stadium and then performing 2 rope climbs, one on the skinny rope and one on the fat rope.
Next, they will run out of the stadium and to a series of 8 obstacles. They then will return to the stadium, perform another 2 rope climbs, and drag Randy back across the stadium floor before crossing the finish line.

Time cap: 11 minutes

Score = Time/TC plus 1 sec/rep missed

then…

2) CrossFit Algoa’s LITE Variant of Fibonacci – Event 7 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For time:
5-8-13 reps of:
Piked Push-ups (61cm/floor)
Double kettlebell deadlifts LITE (40kgx2 DB – one head touches ground / 32kg x 2 KB)
Then, lunge 89 ft. (27.13m) with 2 kettlebells overhead (16kgx2 KB/ 5kgx2 DB)

Time cap: 6 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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Margaux Alvarez (USA) and Lukas Esslinger (Switzerland) won the women and men’s Marathon Rows respectively at the 2018 Reebok CrossFit Games! This is how the athletes ended off Day 1…the Marathon Row had a 4 hour time cap! (Image courtesy of CrossFit, Inc.)

#CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #UrbanEspressCoffeeCo #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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 WOD

The Marathon Row 42,195 meters (Event 4 of the 2018 Reebok CrossFit Games) will be adjusted to the following workout for the class…

AMRAP the following for 45 min:
400 m Run
100 DU’s
50 SDHP (20kg/13kg) – Row 500m
25 Burpees

Score = Total Reps
*10 m = 1 rep
(I.e. 215 reps per Rnd)

EXTRAS

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

LITE WOD

The Marathon Row 42,195 meters (Event 4 of the 2018 Reebok CrossFit Games) will be adjusted to the following workout CrossFit Algoa LITE Workout for the class…

AMRAP the following for 35 min:
400 m Run
100 Single-unders
50 SDHP (16kg/10kg) – Row 500m
25 Burpees

Score = Total Reps
*10 m = 1 rep
(I.e. 215 reps per Rnd)

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.
Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Australia’s Royce Dunne won the men’s CrossFit Total with 1255lb (569.4 kg) and Australia’s Tia-Clair Toomey (Reigning Fittest Women on Earth) won with a CrossFit Total of 875 lb (397 kg). The CrossFit Total consists of 3 lifts, the back squat, strict press and deadlift. See below for how athletes had to complete this test at the 2018 Reebok CrossFit Games!
#CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #UrbanEspressCoffeeCo #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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 Total – Event 3 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For max total load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

3 attempts at each lift in each 4-minute window. NB – CLASS ADJUSTMENT – we will do this testing in 3 x 15 min windows!! (i.e. 45 min in total)

CLASS ADJUSTMENT – each athlete must complete the following lift sequence to test on each movement!
5 @ 40-50% 1RM (i.e. a light load)
3 @ 60% (i.e. a moderate load)
1 @ 75% (i.e. a moderately heavy load)
1 @ 85% (i.e. a heavy load)
1 @ 95%-102% (i.e. near maximal/maximal load)
1 @ last load plus a “pinch” (i.e. only if previous load was safely performed with good form)

NB – Use a belt above 85% 1RM! Do not be greedy! Never sacrifice form! Have spotters or know what to do for failing! Have a clear working space!

The athlete’s score will be the combined total of his or her heaviest successful lift at each station.

Time cap: 15 min per station (45 min total)

Score = Load on each Movement (plus total load i.e. 4 scores need to be recorded)

EXTRAS WOD

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

LITE WOD

1) CrossFit Algoa’s LITE VARIANT of the CrossFit Total – Event 3 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For max total load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

3 attempts at each lift in each 4-minute window. NB – CLASS ADJUSTMENT – we will do this testing in 3 x 15 min windows!! (i.e. 45 min in total)

CLASS ADJUSTMENT – MOST OF THESE ATHLETES WILL NOT NECCESSARILY HAVE 1 RM LOADS! KEY IS SAFETY 1ST! IF THEY HAVE NO 1 RM USE THE DESCRIPTION TO ASSIST!
Each athlete must complete the following lift sequence to test on each movement!

5 @ 40-50% 1RM (i.e. a light load)
3 @ 60% (i.e. a moderate load)
1 @ 75% (i.e. a moderately heavy load)
1 @ 85% (i.e. a heavy load)
1 @ 95%-102% (i.e. a very heavy load)….STOP HERE IN MOST MEMBERS AS THIS WILL BE A 1RM! MUST BE PERFORMED WITH GOOD FORM!

NB – Use a belt above 85% 1RM! Do not be greedy! Never sacrifice form! Have spotters or know what to do if you fail! Have a clear working space!

The athlete’s score will be the combined total of his or her heaviest successful lift at each station.

Time cap: 15 min per station (45 min total)

Score = Load on each Movement (plus total load i.e. 4 scores need to be recorded)

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Nick Urankar (far left) and Dave Castro testing out the Trek Bikes for “Crit” (left) and on the right we have Kristi Eramo who won the 30 Muscle-ups for time in 2 min 32 sec at the 2018 Reebok CrossFit Games last week (Images Courtesy of CrossFit, Inc.).

#CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

For time:
10-lap bike race around 1,200-m course (12km)

All 40 athletes will race at one time. The race will begin with a rolling start. Once the pace bike has exited the course, racing will begin and will continue for 10 laps. A white flag will be flown to signify the start of the final lap.

Time cap: 30 minutes

Score = Time/TC plus 1 sec per 10 m missed

*CLASS SUBSTITUTION – Run 5 km for time

then…

2) 30 Muscle-Ups – Event 2 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For time:
30 muscle-ups

Each athlete will have one set of rings and will complete 30 muscle-ups before crossing the finish line.

Time cap: 5 minutes

Score = Time/TC plus 1 sec per 10 m 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 Crit – Event 1 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For time:
6-lap bike race around 1,200-m course (7200m)

All 40 athletes will race at one time. The race will begin with a rolling start. Once the pace bike has exited the course, racing will begin and will continue for 10 laps. A white flag will be flown to signify the start of the final lap.

Time cap: 30 minutes

Score = Time/TC plus 1 sec per 10 m missed

*CLASS SUBSTITUTION – Run 3 km for time

then…

2) CrossFit Algoa’s LITE VARIANT of 30 Muscle-Ups – Event 2 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For time:
30 Pull-ups (assisted)
30 Dips (Bar or Ring – assisted)

Each athlete will have one set of rings and will complete 30 muscle-ups before crossing the finish line.

Time cap: 5 minutes

Score = Time/TC plus 1 sec per 10 m missed (note bands used for assistance)

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch