CrossFit Algoa (Port Elizabeth) WOD – Fri, 21 July 2017

CrossFit Algoa (Port Elizabeth) WOD – Fri, 21 July 2017

Featured Image – Day 1 of our CrossFit Algoa Kids Holiday Camp was a blast! If you would like more information on our CrossFit Kids Program please contact us on info@algoacrossfit.com or 0845086893. #CrossFitAlgoaKids #crossfitkids crossfitalgoa #makingpeoplebetter #crossfit #crossfitsa #crossfitgames #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #fitness #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

RX WOD

1) Tabata the following:

a) Air Squats

30 sec Transition

b) Push-ups

30 sec Transition

c) Hallow Rocks

30 sec Transition

d) Horizontal Ring Rows

Score = Total Reps for each

then…

2) Complete the following Holds for:

a) Rear Lever 5 x 10 sec

b) Front Lever 5 x 10 sec

c) Planche 5 x 10 sec

d) L-Sit 5 x 20 sec

Rest as needed!
Scaling on (a) – (c) – Tuck / Flat Back / Single leg / Straddle / Full
Scaling (d) – Advanced L-sit / L-sit / Tuck Sit / 1 foot down Tuck Sit

Score = Time (Total Hold time is 4:50)

 

EXTRAS

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

 

LITE WOD

1) Tabata the following:

a) Air Squats

30 sec Transition

b) Push-ups (kneeling)

30 sec Transition

c) Hallow Crunch

30 sec Transition

d) Ring Rows

Score = Total Reps for each

then…

2) Complete the following Holds for:

a) Kneeling Static Rear Lever 5 x 10 sec

b) Tuck Hang 5 x 10 sec

c) Front Bridge 5 x 10 sec

d) Tuck Sit 5 x 20 sec

Score = Time (Total Hold time is 4:50)

 

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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

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