CrossFit Algoa (Port Elizabeth) WOD – Sat 22 July 2017

CrossFit Algoa (Port Elizabeth) WOD – Sat 22 July 2017

Featured Image – The principle of Virtuosity (doing the common, uncommonly well) is implemented from the start with our CrossFit Algoa Kids program. 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).                                         

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

RX WOD

a) Complete the following FT:

30 Thrusters (45kg/30kg)
40 cal Bike (Xebex/Assault) OR Sub 50 SDHP (20kg/13kg)
15 Burpee Muscle-ups
200 m Sled Push (Prowler or sub w Rings & straps) – Moderate loading
15 Burpee Muscle-ups
40 cal Bike (Xebex/Assault) OR Sub 50 SDHP (20kg/13kg)
30 Thrusters (45kg/30kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

b) Tabata:
6 Rnds (3 min) – Strict Press (22kg/15kg)
6 Rnds (3 min) – Push Press (22kg/15kg)

Score = Load

 

EXTRAS WOD

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

 

LITE WOD

a) Complete the following FT:

30 Thrusters (30kg/20kg)
40 cal Bike (Xebex/Assault) OR Sub 50 SDHP (16kg/10kg)
15 Burpee Jumping Pull-ups
15 Push-ups (toes/knees)
200 m Sled Push (Prowler or sub w Rings & straps) – Moderate loading
15 Burpee Jumping Pull-ups
15 Push-ups (toes/knees)
40 cal Bike (Xebex/Assault) OR Sub 50 SDHP (16kg/10kg)
30 Thrusters (30kg/20kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

b) Tabata:
6 Rnds (3 min) – Strict Press (15kg/7kg)
6 Rnds (3 min) – Push Press (15kg/7kg)

Score = Load

 

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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