CrossFit Algoa (Port Elizabeth) WOD – Thurs, 7 September 2017

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 7 September 2017

Featured Image – One more sleep until the Nutritech East Cape Champs – For more info visit eastcapechamps.co.za

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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).

 

NOTICE – Thursday 7 September 17:30 through Monday – All classes are cancelled due to the Nutritech East Cape Champs that we are hosting! Classes resume 5:30 Tuesday 12th Septmeber 2017.

 

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

 

RX’ED WOD

NECC Athletes – Active Rest Day (See Pts 1-4 of our Comp Training)

1) Back Squat 10-10-10 (65% 1RM)

Score = Load (kg)

then…

2) Complete 3 RFT of:
400m Run
20 Burpees
10 Burpee BJO (61cm/51cm)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

 

EXTRAS WOD

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

LITE WOD

NECC Athletes – Active Rest Day (See Pts 1-4 of our Comp Training)

1) Back Squat 10-10-10 (65% 1RM)

Score = Load (kg)

then…

2) Complete 3 RFT of:
400m Run
20 Burpees
10 Burpee Step Over (61cm/51cm)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

 

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

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