CrossFit Algoa (Port Elizabeth) WOD – Thurs, 11 July 2019

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 11 July 2019

Featured Image – Dave’s Games Bound Fundraiser Workouts, DLGB 19.1, 19.2, 19.3, have been released! Go to the relevant links below for: 1) More Info, 2) To enter, or 3) To download the Workouts!

Online Comp Deadline (Mon 15 July) and Box Comp @CrossFitAlgoa (Sat 13 July, 9:00)

1. MORE INFO

Click HERE to find out more info and to Download the Workouts!

2. REGISTER AT THE QUICK LINKS BELOW:

Games Bound ONLINE Competition Registration (Worldwide)

Games Bound BOX Competition Registration (CrossFit Algoa – Port Elizabeth)

3. GO TO THE QUICK LINKS BELOW TO TAKE YOU DIRECTLY TO THE WORKOUT DOCUMENTS FOR DLGB 19.1/19.2/19.3:

Dave-Levey-Games-Bound-DLGB19pt1-19pt2.pdf

Dave-Levey-Games-Bound-DLGB19pt3.pdf

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #CrossFit #CrossFitGames #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’ED WODS

1) In Teams of 4, complete the following for Max Loading:

40 Rnds (10 each) of 7m of Yoke Walking (rest while 3 team-mates Y/Walk)

Score = Individuals Total Loading (7m x 10 x load in kg)

then…

2) 2018 Reebok CrossFit Regionals Event 5

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Men: 31kgx2 DB, 61cm box
Women: 22.5kg DB, 51cm box

TC – 22 min (Men actual is 17 min and Women 22 min)
Score = Time/TC plus 1 sec/repm missed

EXTRAS WOD

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

LITE WOD

1) Options:
Reduce loading! NB If the Yoke is too heavy, 2 may carry the Yoke together. Otherwise set-up a BB with 2 bands suspending KB.

then…

2) Options:
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.
Int1 – 35 reps HSPU, T2B, SO, 50cal AB, DB (22.5kgx2/15kgx2)
Int2 – HSPU (1/2abm)
Int3 – HSPU (2/3abm)
Beg1 – 35 PU (k), 35 SU, 35cal AB, 35 SO (15kgx2/10kgx2 at 61/51cm)
Beg2 – 30 PU (k), 30 SU, 30cal AB, 30 SO (61/51cm), 30.48m Walking Lunge
AB sub – 600m run (Int), 400m run (Beg)

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 placed 2nd in the Mens 40-44 yrs at the 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

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