Featured Image – Men’s line-up at the start of the Madison Triplus…a “considerably” fit bunch of individual men at the 2018 Reebok CrossFit Games!! (Image courtesy of CrossFit, Inc.)

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #UrbanEspressCoffeeCo #TooSocial #Sweet&StrongCFACoffeeBlend #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) AMRAP the following for 4 Rnds (12 min):
Min 1 – Muscle-ups
Min 2 – HS Walking (m)
Min 3 – Strict HSPU

Score = Total Reps

then…

2) 5 Rounds for Time of:
80 DU
400 m Run
12 Burpee BJO (61cm/51cm)

TC = 18 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) AMRAP the following for 4 Rnds (12 min):
Min 1 – Pull-ups (Assisted)
Min 2 – Wall Walks
Min 3 – Piked Push-ups (61cm/floor)

Score = Total Reps

then…

2) 5 Rounds for Time of:
80 Singles
400 m Run
12 Burpee Box Step Over (61cm/51cm)

TC = 18 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 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 –  The 2018 Reebok CrossFit Games Podium for Individual Men… 1st Mathew Fraser (USA), 2nd Patrick Vellner (Canada), 3rd Lukas Hogberg (Sweden) (Image courtesy of CrossFit, Inc.)

#CrossFitGames #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #UrbanEspressCoffeeCo #TooSocial #Sweet&StrongCFACoffeeBlend #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)
a) Front Squat 3-3-3-3 (count sets >80% 1RM)

Score = Load

b) Front Squat 10-10 (count sets >65% 1RM)

Score = Load

Then…

2) AMRAP the following for 12 min:
1 Rnd of “DT” (70kg/49kg)…
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then…
200 m Run

Score = Total Reps
*10 m = 1 Rep

EXTRAS

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

LITE WOD

1)
a) Front Squat 3-3-3-3 (count sets >80% 1RM)

Score = Load

b) Front Squat 10-10 (count sets >65% 1RM)

Score = Load

Then…

2) AMRAP the following for 12 min:
1 Rnd of “DT” (45kg/30kg)…
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then…
200 m Run

Score = Total Reps
*10 m = 1 Rep

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 – 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.)

#CrossFitGames #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #UrbanEspressCoffeeCo #TooSocial #Sweet&StrongCFACoffeeBlend #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) 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

Featured Image – Neal Maddox and Dave Levey on the “Jump Finish” Event for the 40-44 year Age Group at the 2018 Reebok CrossFit Games! #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) ROPE AND YOKE – Event 6 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

16-17 / 35-49 Divisions

300-m run
4 rope climbs (6m)
44-ft. (13.41m) yoke carry
300-m run
3 rope climbs (6m)
44-ft. (13.41m) yoke carry
300-m run
2 rope climbs (6m)
44-ft. (13.41m) yoke carry
300-m run
1 rope climb (6m)
44-ft. (13.41m) yoke carry

M 16-17: 480-lb. (217kg) yoke
M 35-49: 480-lb. (217kg) yoke
F 16-17: 380-lb. (172kg) yoke
F 35-49: 380-lb. (172kg) yoke

Time cap: 16 minutes

Score = Time/TC plus 1 sec/rep missed

Then…

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

16-17 / 35-49 Divisions

5 rounds for time of:
6 muscle-ups
3 back squats
Then,
30 box jump-overs
M 16-17: 275-lb. squat, 30-in. box
M 35-39: 275-lb. squat, 30-in. box
M 40-44: 275-lb. squat, 30-in. box
M 45-49: 275-lb. squat, 30-in. box
(124kg and 76cm)
F 16-17: 185-lb. squat, 24-in. box
F 35-39: 185-lb. squat, 24-in. box
F 40-44: 185-lb. squat, 24-in. box
F 45-49: 185-lb. squat, 24-in. box
(84kg and 61cm)

14-15 / 50-54 Divisions

5 rounds for time of:
6 muscle-ups
3 back squats
Then,
30 box jump-overs
M 14-15: 245-lb. squat, 30-in. box
M 50-54: 245-lb. squat, 30-in. box
(111kg and 76cm)
F 14-15: 165-lb. squat, 24-in. box
F 50-54: 165-lb. squat, 24-in. box
(75kg and 61cm)

55-59 Division

5 rounds for time of:
3 muscle-ups
3 back squats
Then,
30 box jump-overs
M 55-59: 205-lb. squat, 24-in. box, step-ups allowed
(93kg and 61cm)
F 55-59: 145-lb. squat, 18-in. box, step-ups allowed
(65kg and 45.7cm)

Time cap: 13 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 ROPE AND YOKE – Event 6 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

14-15 & 50+ Divisions

For time:

300-m run
4 rope climbs (6m) (12 Rope Pulls – lying to standing)
44-ft. (13.41m) yoke carry
300-m run
3 rope climbs (6m) (9 Rope Pulls – lying to standing)
44-ft. (13.41m) yoke carry
300-m run
2 rope climbs (6m) (6 Rope Pulls – lying to standing)
44-ft. (13.41m) yoke carry
300-m run
1 rope climb (6m) (3 Rope Pulls – lying to standing)
44-ft. (13.41m) yoke carry
M 14-15: 300-lb. (136kg) yoke
M 50-54: 380-lb. (172kg) yoke
M 55+: 300-lb. (136kg) yoke
F 14-15: 245-lb. (111kg) yoke
F 50-54: 300-lb. (136kg) yoke
F 55+: 245-lb. (111kg) yoke

Time cap: 16 minutes

Score = Time/TC plus 1 sec/rep missed

Then…

2) CrossFit Algoa’s LITE VARIANT of JUMP FINISH – Event 7 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

60+ Men’s Division

5 rounds for time of:
2 muscle-ups (6 Assisted C2B Pull-ups & 6 Bar Dips)
3 back squats
Then,
30 box jump-overs
M 60+: 185-lb. squat, 24-in. box, step-ups allowed
(84kg and 61cm)

60+ Women’s Division

5 rounds for time of:
6 ring pull-ups (6 Assisted C2B Pull-ups & 6 Bar Dips)
3 back squats
Then,
30 box jump-overs
F 60+: 125-lb. squat, 18-in. box, step-ups allowed
(56kg and 45.7cm)

Time cap: 13 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 – 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