Featured Image – An attentative class as Coach Deane spots Slade on a muscle-up drill. Learning new skills leads to growth as an athlete and are key in the continued journey to higher levels of fitness!

#virtuosity #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #CrossFitGames #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) Complete the following AMRAP for 12 min:
Min 1 – HS Walk Obstacle (Regional ramp x 2 – distance 12 m) – count meters walked
Min 2 – TNG Power Cleans (85kg/60kg) *Min of 5 TNG per set

Score = Total Meters plus Reps

then…

2) Complete 3 Rnds of:
100 DU
15 Burpee Box Jump Overs (61cm/51cm)
15 Hang Power Cleans (85kg/60kg)

TC = 12 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) Complete the following AMRAP for 12 min:
Min 1 – Wall Walks (1 = 3m) Or Bear Walk (m)
Min 2 – TNG Power Cleans (60kg/40kg) *Min of 5 TNG per set

Score = Total Meters plus Reps

then…

2) Complete 3 Rnds of:
100 Single-Unders
15 BB Facing Burpees (Jump over – double foot)
15 Hang Power Cleans (60kg/40kg)

TC = 12 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 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 – Please support Dave and Eva get to the CrossFit Games and compete in the “Climb the Mountain” Challenge! There is both an online and physical version! For more details please see https://crossfitalgoa.com/climb-the-mountain-comp/ for more details and enter at https://events.itensityonline.com

#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) Bar Muscle-up Drills:
a) Feet on the wall – Hips to bar drill
b) Feet on the wall – Bar Muscle-up drill
c) Bar Muscle-up

Score = C only – RM of a single set of Bar M-ups completed

then…

2) CrossFit HQ WOD 180524/151228

3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

Men: 55-lb. (25kg) dumbbell (due to equipment Class Rx is 30kg)
Women: 40-lb. (18kg) dumbbell (due to equipment Class Rx is 20kg)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

LITE WOD

1) Bar Muscle-up Drills:
a) Feet on the wall – Hips to bar drill (Banded)
b) Feet on the wall – Bar Muscle-up drill (Banded)
c) Jumping Bar Muscle-up

NB – Further scaling – Hips to bar Ring Rows and Ring Rows

Score = For Quality

then…

2) Scaling
This couplet pairs a light weightlifting movement that demands a high level of flexibility with a high-skill gymnastics movement. Use a dumbbell that allows you to maintain sound mechanics while at the end range of your flexibility.

Intermediate Option
3 rounds for time of:
10 dumbbell hang squat snatches, left arm
3 bar muscle-ups
10 dumbbell hang squat snatches, right arm
3 bar muscle-ups

Men: 45-lb. (20kg) dumbbell
Women: 30-lb. (14kg) dumbbell

Beginner Option
3 rounds for time of:
10 dumbbell overhead squats, left arm
5 ring rows
10 dumbbell overhead squats, right arm
5 ring rows

Men: 20-lb. (9kg) dumbbell
Women: 15-lb. (6.8kg) dumbbell

TC = 14 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 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 – A massive congratulations goes out to Cape CrossFit Wolfpack (left, from CT) and CrossFit Valley Road (right, from PE) for placing 2nd and 3rd respectively at the Meridian Regional this past weekend. They both qualifying for the Reebok CrossFit Games in Madisson, Wisconsin USA in August 2018! Our blood is green!! Image courtesy of CrossFit, Inc.

#CrossfitValleyRoad #CapeCrossfitWolfpack #CapeCrossfit #OurBloodisGreen #CrossFitRegionals #MeridianRegional #CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #reeboksa #nutritechfit #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #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) EMOM for 10 min:
Min 1 – Front Squat 5 (70% 1RM)
Min 2 – Strict Ring Dips RM

Score = Max Load plus best RM

then…

2) Complete the following intervals:
Run 800 m with 25kg/15kg plate
Run 600 m with 20kg/10kg plate
Run 400 m with 15kg/5kg plate
Run 1200 m

TC = 24 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) EMOM for 10 min:
Min 1 – Front Squat 5 (70% 1RM)
Min 2 – Strict Bar Dips (banded) RM

Score = Max Load plus best RM

then…

2) Complete the following intervals:
Run 800 m with 15kg/10kg plate
Run 600 m with 10kg/5kg plate
Run 400 m with 5kg/2.5kg plate
Run 1000 m

TC = 24 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 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 – @CapeCrossFit Wolfpack using the worm at the Meridian Regional (Image courtesy of CrossFit, Inc.).

Reminder – Come get some of Urban Espress’s “Sweet & Strong” Coffee – our very own CrossFit Algoa Coffee Blend sold in support of getting Dave and Eva to the Reebok CrossFit Games in August!

Reminder – Meridian Regional viewing at the Box on a big screen at 17:00 tonight…bring family, friends, food, refreshments & fun!

#CFASweet&StrongUEBlend #UrbanEspressCoffeeCo #CrossFitRegionals #MeridianRegional #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 and LITE WOD’s

1) Regionals 2018, Event 6 Individuals (https://games.crossfit.com/workouts/regionals/2018)

For time:

4 rope climbs (4.57 m but cut-off at 2 m)
16 thrusters
3 rope climbs (4.57 m but cut-off at 2 m)
12 thrusters
2 rope climbs (4.57 m but cut-off at 2 m)
8 thrusters

M 155 lb. (70kg) | F 105 lb. (47kg)

TC = 7 minutes

Score = Time/TC plus 1 sec/repm missed

LITE – BB (45kg/30kg); Rope Pull-ups with feet 24-18-12 or further scaling, Rope Pulls – Lying to standing (12-9-6)

then…

2) Choose any Regionals Event missed this week… or if you have completed all then work on a weakness

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 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 – The 4th Annual Endurade East Cape Champs Registration Opens today! The Endurade ECC will take place on the 7, 8, 9 September 2018, for the 3rd year at the Tramways Building, PE. Entries are open to all! We will hold 10-15 places for the top 10 South African men and women from the 2018 CrossFit Games Open and for previous podium finishers. Full event format details can be found at: http://eastcapechamps.co.za/event-format/

Click here to Register

If you would like to get involved as a sponsor please contact us on info@eastcapechamps.co.za

#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) Practice Kipping HSPU

Score = For Quality

then…

2) Regionals 2018, Event 5 Individuals (https://games.crossfit.com/workouts/regionals/2018)

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike (OR Class sub – Run 600m)
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Men: 70-lb. (32kg x2) dumbbells, 24-in. (61cm) box
Women: 50-lb. (22.5kg x2) dumbbells, 20-in. (61cm) box
NB – 2nd DB on shoulder when lunging OH

TC – 22 min (Men actual is 17 min and Women 22 min)

Score = Time/TC plus 1 sec/repm missed

EXTRAS

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

LITE WOD

1) Practice Kipping HSPU (or Piked Push-ups)

Score = For Quality

then…

2) Regionals 2018, Event 5 Individuals (https://games.crossfit.com/workouts/regionals/2018)

Scaling
This chipper is moderately long and includes some difficult skills. Modify the movements that you struggle with, reduce the reps and choose lighter dumbbells.

Intermediate Option
For time:
35 handstand push-ups
35 toes-to-bars
50-cal. bike (OR Class sub – 400m Run)
35 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Men: 50-lb. (22.5kg x2) dumbbells, 20-in. (51cm) box
Women: 35-lb. (15kg x2) dumbbells, 20-in. (51cm) box
NB – 2nd DB on shoulder when lunging OH

TC – 22 min (Men actual is 17 min and Women 22 min)

Score = Time/TC plus 1 sec/repm missed

Beginner Option
For time:
30 knee push-ups
30 sit-ups
30-cal. bike (OR Class sub – 400m Run)
30 box step-overs (61cm/51cm)
100-ft. walking lunge

TC – 22 min (Men actual is 17 min and Women 22 min)

Score = Time/TC plus 1 sec/repm 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 – Wishing all the South African Individuals and Teams all the best for the Meridian Regional of the CrossFit Games which starts on 1 June. Catch all the action as our South African athletes take on the rest of Africa and the Southern Part of Europe at games.crossfit.com!

Box Members and Families/Friends come support and watch with us on Saturday at 17:00 at the Box!

#OurBloodIsGreen #CrossFitSA #MeridianRegionals #CrossFitRegionals #EastRegional #CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness  #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) EMOM 10 – Segment Snatch Deadlift, Power Snatch, Snatch (60% 1RM)

Score = Load

then…

2) Regionals 2018, Event 4 Individuals (https://games.crossfit.com/workouts/regionals/2018)

For time:
2 rounds of:
10 Snatches, 175 lb. (79kg) / 125 lb.(56kg)
12 BB Facing burpees
Then, 2 rounds of:
10 Snatches, 115 lb. (52kg) / 75 lb. (34kg)
12 BB Facing burpees

TC – 9 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

“LITE” WOD

1) EMOM 10 – Segment Snatch Deadlift, Power Snatch, Power Snatch & OHS (60% 1RM)

Score = Load

then…

2) Scaling
Reduce the load and volume to keep this a sprint. The weight should be challenging but light enough to string reps together without dropping the bar. Reduce the number of burpees so that you can maintain a fast pace.

Intermediate Option
For time:
2 rounds of:
10 Snatches, 125 lb. (56kg) / 105 lb. (47kg)
12 BB Facing burpees
Then, 2 rounds of:
10 Snatches, 75 lb. (34kg) / 55 lb. (25kg)
12 BB Facing burpees

TC – 9 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
4 rounds for time of:
10 snatches, 45 lb. (20kg) / 35 lb. (15kg)
6 BB Facing burpees (step-over)

TC – 9 min

Score = Time/TC plus 1 sec/rep missed

NB – Power Snatch, OHS allowed

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 – Okkert during the run on Triple 3…looking for cars! Great work to all who completed this tough benchmark wod yesterday!

#CrossFitRegionals #triple3 #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) Practice kipping Pull-ups

Score = For Quality

then…

2) Regionals 2018, Event 3 Individuals (https://games.crossfit.com/workouts/regionals/2018)

For time:
9 muscle-ups
Handstand walk (Up stairs, down ramp, up ramp down stairs)
36 single-leg squats
Handstand walk (Up stairs, down ramp, up ramp down stairs)
9 muscle-ups
Handstand walk (Up stairs, down ramp, up ramp down stairs)
45 single-leg squats
Handstand walk (Up stairs, down ramp, up ramp down stairs)
9 muscle-ups
Handstand walk (Up stairs, down ramp, up ramp down stairs)
54 single-leg squats

Extended Class Time Cap = 20 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) Practice kipping Pull-ups (assisted)

Score = For Quality

then…

2) CrossFit Algoa LITE VARIANTS for Regionals 2018, Event 3 Individuals

For time:
9 Pull-ups (assisted) and 9 Bar Dips (assisted)
3 Wall Walks
36 Lunges (alternating)
3 Wall Walks
9 Pull-ups (assisted) and 9 Bar Dips (assisted)
3 Wall Walks
45 Lunges (alternating)
3 Wall Walks
9 Pull-ups (assisted) and 9 Bar Dips (assisted)
3 Wall Walks
54 Lunges (alternating)

NB – Further scaling for Wall Walks (20 m Bear Walk)

Extended Class Time Cap = 20 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 – We hit Regionals Event 1, The Triple 3 today…will you smile like Katrin Davidsdottir (2016 Fittest Women on Earth) on the 3 mile run? (Image courtesy of CrossFit, Inc.)

#CrossFitRegionals #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

Regionals 2018, Event 1 Individuals (180518 and 140724) (https://games.crossfit.com/workouts/regionals/2018)

Triple 3

For time:
3,000-m row (Or class sub 300 SDHP 20kg/13kg)
300 double-unders
3-mile (4827m) run

TC = 49 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

LITE WOD

Regionals 2018, Event 1 Individuals (180518 and 140724)

Scaling for Triple 3

Scaling
Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try single-unders. Keep it long.

CrossFit Algoa’s LITE VARIANT:

For time:
2,000-m row (Or class sub 200 SDHP 16kg/10kg)
300 Single-unders
2 mile run (3.21km)

TC = 49 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (CrossFit HQ)

For time:
1,000-m row (Or class sub 100 SDHP 16kg/10kg)
100 single-unders
1-mile (1609m) run

TC = 30 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 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 – Rich Froning leads his Team CrossFit Mayhem Freedom on the worm. Rich retired from individual competition in 2014 after winning 4 consecutive Reebok CrossFit Games titles and has since lead his team to 2 back-to-back Affiliate Cup Championships in 2015 and 2016 (Image and facts courtesy of CrossFit, Inc.).

#CrossFitRegionals #CentralRegional #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) Our class variant of Regionals 2018, Event 2 “Linda” – for equipment sharing purposes in class…

For the Regionals Linda event please see… https://games.crossfit.com/workouts/regionals/2018

Working in groups of 3, complete 55 reps of each movement for time by AMRAP’ing each movement on the minute until you each have completed all 165 reps:
1 min – Deadlift, 295 (134kg) / 220 lb. (100kg)
1 min – Bench press (or floor press), 195 (88kg) / 135 lb. (61kg)
1 min – Squat clean, 145 (65kg) / 105 lb. (47kg)

Extended Time Cap – 30 min (Actual TC – 17 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

Our scaled class variant of Regionals 2018, Event 2 “Linda” – for equipment sharing purposes in class…

Intermediate Option:

Working in groups of 3, complete 55 reps of each movement for time by AMRAP’ing each movement on the minute until you each have completed all 165 reps:
1 min – Deadlift (110kg/80kg)
1 min – Bench press (or floor press) (65kg/45kg)
1 min – Squat clean (45kg/30kg)

Extended Time Cap – 30 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option:

Working in groups of 3, complete 55 reps of each movement for time by AMRAP’ing each movement on the minute until you each have completed all 165 reps:
1 min – Deadlift (65kg/48kg)
1 min – Bench press (or floor press) (45kg/30kg)
1 min – Squat clean (30kg/20kg)

Extended Time Cap – 30 min (Actual TC – 9 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 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/.Focus on your relative lifting weakness first!

Cool-down/Trigger Ball/Foam Roll/Stretch