Palm trees, ocean breeze, and hips below knees.
Set against the backdrop of the Pacific Ocean, Reps Ahead Pro 4 is going down on Sept. 21 and 22 in Huntington Beach, CA, as part of the inaugural TYR Wodapalooza SoCal.
- Anyone who has been a part of a Reps Ahead event or watched one live will tell you how electric it is when two athletes put it all on the line in a head-to-head “fitness fight.”
How it works: Founded by Phil Thomas, Reps Ahead follows a unique functional fitness competition format. It’s a one-on-one throwdown where athletes try to get a set number of reps ahead of their opponent.
There is a programmed workout sequence in which the athletes work through a set number of intervals or until one reaches the required margin, which ends the bout.
Remind me: The Reps Ahead Pro 3 Showcase was held in June at MBS CrossFit in Thornton, CO.
Dubbed the “Redemption Tour,” Sydney Wells, James Sprague, and Kyra Milligan all delivered “knockouts” to earn a victory.
- CrossFit analyst Brian Friend is returning to provide commentary, but this time, he is joined by Sean Woodland, “Voice of the CrossFit Games” and Talking Elite Fitness co-founder.
[Related: Best Non-Stim Pre-Workouts]
Part of the magic of the Reps Ahead format is that it can be run in any gym due to the small footprint. And up until now, each event has been hosted in an affiliate. This has been fantastic for local communities to rally around athletes from their gyms and watch some of the biggest names in the sport in an intimate setting.
This time, however, the event will be held on a professional competition floor under the California sun.
- “The main difference will be the volume of visibility the event brings and will introduce more people to Reps Ahead on a much larger scale,” Thomas told the Morning Chalk Up.
With each iteration, Thomas learns more and builds off the last event. He continues to enhance the overall spectator experience and programs workouts that increase the chance of “knockouts.” Here’s what athletes will contend with this time:
The Reps Ahead Pro 4 Sequence
- 3 minutes on, 1 minute off of “Everett”:
- 12 Toes-To-Bar
- 8 Box Jump-Overs 24/30 inches
- 4 Squat Snatches 105/155 pounds
- Three rounds or until someone gets 12 reps ahead.
[Related: Best Adjustable Dumbbells]
Women’s Main Event
Kyra Milligan vs. Anikha Greer
Greer has missed qualifying for the CrossFit Games by one spot multiple times, including this year by a single heart-breaking point at the North America East Semifinal.
Milligan earned her ticket to the 2024 CrossFit Games in the final spot out of North America West. She finished 22nd as an individual rookie in Fort Worth and was just a split second from beating Tia Clair Toomey-Orr in the clean ladder event.
- “You’ve got to be willing to hurt bad if you want to win,” Milligan told Morning Chalk Up about her first experience with the format. “Three minutes is short, but also very long when you’re at max heart rate!”
Milligan is excited to take on Greer, noting that they are both fast-twitch athletes, which will make for a fun race to watch.
Men’s Main Event
James Sprague vs. Jayson Hopper
James Sprague, the 2024 CrossFit Games winner, is a regular on the Reps Ahead circuit. He has competed in all three Pro events and enters the fourth with a record of 2-1. His only loss came by way of “TKO,” which went a full seven rounds against fellow Games podium finisher Dallin Pepper.
At age 22, the current CrossFit Games Champion is the most seasoned Reps Ahead competitor. He knows that strategy and grit are just as important as fitness in an even matchup such as this.
- “Jayson has been relaxing and enjoying his off time, just as I have. So it’s not a matter of ‘who’s more fit’ right now. It’s a matter of ‘who wants it more,’” Sprague tells Morning Chalk Up.
- “I can for sure say that I have more to prove. I have a title to back up and a resume to keep building in these Reps Ahead events. To me, this is personal. I will be showing up acting like I have nothing to lose and putting my best foot forward,” the champ concluded.
[Related: Best Protein Powders]
Jayson Hopper finished just off the podium in fourth place at the 2024 Games and does not shy away from a challenge. Keep an eye out for the trash-talking that will undoubtedly take place on social media this week.
Women’s Undercard
Devyn Kim vs. Lauren Stallwood
Both athletes have team experience and will now show their talents on a heightened individual stage.
Kim has a CrossFit Games championship on her resume as part of the Invictus team in 2023.
Stallwood also competes with Invictus on the Unbroken team that finished 14th at the 2024 Games. They are each first-timers to Reps Ahead and will look to start 1-0.
Men’s Undercard
Malachi Bennett vs. Ryley Humrighouse
These two are neither strangers to this format nor to each other. They went head-to-head at the Reps Ahead Pro 2 in Jacksonville in March of this year.
Humrighouse pulled out the close victory by only two reps after seven rounds of double-unders, hang squat cleans, and bar muscle-ups.
Bennett came back to win his next bout with Jake Marconi at Pro 3. He has been a part of Reps Ahead since the initial version, and this will be his third appearance on the Pro card.
The Big Picture
Phil Thomas knows that putting Reps Ahead in front of a live audience on a big stage will help grow the popularity of this unique and exciting event.
It is a great opportunity for athletes to compete and earn money outside of the CrossFit season without wrecking their bodies.
- Pay-Outs: The Games-level athletes are guaranteed $3,500, with travel and lodging covered. The winner receives a bonus of $1,500, so there is more than pride on the line this weekend.
The Bottom Line
The event will be streamed live on the B.Friendly Fitness YouTube channel. Friend and Woodland will call the action on the live stream, with Bella Martin conducting interviews and Patrick Clark as the M.C.
- “It’s a big mental game against your competitor and the goal is to break them before they break you…I’ve learned from my experiences to come out hot and stay hotter,” Sprague says.
Will Sprague stay hot, or is Hopper the new hotness?
Will Milligan go two for two in one-on-ones, or will Greer show the grit required for victory?
We will find out soon enough.
Featured image: Scott Freymond
