Featured Image – A big thank you to Donald and Gaylene (with Cindy in pic) from CrossFit Plett for visiting our Friday Night Lights and Testing on Open Workout 18.1. REMINDER – today is the last day to test on Open Workout 18.1! NB – remember to log your scores asap!
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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).
Foam Roll/Trigger/Warm-up/Mobilise/Activate
RX’ED and LITE WOD’S
Open Workout 18.1
Go view the announcement at: https://games.crossfit.com/open
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2018/18.1
WORKOUT 18.1
Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row
VARIATIONS
Rx’d:
(Ages 16-54)
Men use 50-lb. (22.5kg) dumbbell
Women use 35-lb. (15kg) dumbbell
Scaled:
(Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Teenagers 14-15:
Boys use 35-lb. (15kg) dumbbell
Girls use 20-lb. (10kg) dumbbell
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. (10kg) dumbbell
Girls perform hanging knee-raises, use 10-lb. (5kg) dumbbell
Masters 55+:
Men use 35-lb. (15kg) dumbbell
Women use 20-lb. (10kg) dumbbell
Scaled Masters 55+:
Men perform sit-ups, use 20-lb. (10kg) dumbbell
Women perform sit-ups, use 10-lb. (5kg) dumbbell
For the Rest who have completed 18.1 do the following…
1)
a) Handstand Push-ups (Deficit) 5-5-5-5-5 for Max Depth
Score = Max Depth
b) Tabata Handstand Push-ups (1st 4 Rnds strict HSPU, 5th-8th Rnd Kipping)
Score = Total Reps
then…
2) Complete 21-15-12-9-6-3 of the following FT:
Burpee BJO (61cm/51cm)
Pull-ups (if your hands not happy, substitute with cal on airbike or 100 m Run each time)
Thrusters (45kg/30kg)
Score = Time
LITE WOD
1)
a) Piked Push-ups (61cm/51cm) 5-5-5-5-5 for Max Depth
Score = Load
b) Tabata – Piked Push-ups (1st 4 Rnds 61cm/51cm, 5th-8th feet on floor)
Score = Total Reps
then…
2) Complete 21-15-12-9-6-3 of the following FT:
BBF Burpees
Pull-ups (assisted) (if your hands not happy, substitute with cal on airbike or 100 m Run each time)
Thrusters (30kg/20kg)
Score = Time
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@alwaysfitleague.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 womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.
Cool-down/Trigger Ball/Foam Roll/Stretch
