CrossFit Algoa (Port Elizabeth) WOD – Wed, 20 September 2017

Featured Image – Alwyn on the Clean and Jerk Complex at our Nutritech East Cape Champs 2017 #eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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 WOD

1) NECC 2017 TEAM RX:

Event 4 – Clean & Jerk Complex Speed Ladder
(Complex – Squat clean, 2 Front Squats, 2 Jerks (any) / *Power clean, front squat, 2 FS etc allowed)

Entire Team completes the following Complexes FT…
F1/F2 Complete the following FT:
3 – 3 (50kg)
2 – 2 (65kg)
1 – 1 (80kg)

TC = 8 min

then…

M1/M2 Complete the following:
3 – 3 (80kg)
2 – 2 (100kg)
1 – 1 (120kg)

TC = 8 min

Score = If not completed (kg lifted x reps for total load)
Score = If completed (Tie breaker – lowest time wins)
Tie breaker – time of last round completed!

*Athletes can complete 1 for 1
** Athletes must complete 1 full complex unbroken before moving on! Individual reps do count when scoring but to move on a full complex must be completed unbroken! Restart the complex from the start to improve score!
Scoring – 1 complex = 5 reps so if an athlete complete all 3’s = 15 reps and then fails on the push jerk…score is 15 plus 1 for clean, and 2 for front squat. The full complex must be completed if he or she fails! It must be completed unbroken to move on!

then…

2) Complete the following Chipper FT:
30 Clean (any) and Jerk (any) (61kg/43kg)
400 m Run
30 BB Facing Burpees

TC = 12 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 2017 TEAM SCALED:

Event 4 – Clean & Jerk Complex Speed Ladder
(Complex – Squat clean, 2 Front Squats, 2 Jerks (any) / *Power clean, front squat, 2 FS etc allowed)

Entire Team completes the following Complexes FT…
F1/F2 Complete the following FT:
3 – 3 (30kg)
2 – 2 (40kg)
1 – 1 (50kg)

TC = 8 min

then…

M1/M2 Complete the following FT:
3 – 3 (50kg)
2 – 2 (65kg)
1 – 1 (80kg)

TC = 8 min (Test time)

Score = If not completed (kg lifted x reps for total load)
Score = If completed (Tie breaker – lowest time wins)

Tie breaker – time of last round completed!
*Athletes can complete 1 for 1
** Athletes must complete 1 full complex unbroken before moving on! Individual reps do count when scoring but to move on a full complex must be completed unbroken! Restart the complex from the start to improve score!
Scoring – 1 complex = 5 reps so if an athlete complete all 3’s = 15 reps and then fails on the push jerk…score is 15 plus 1 for clean, and 2 for front squat. The full complex must be completed if he or she fails! It must be completed unbroken to move on!

then…

2) Complete the following Chipper FT:
30 Clean (any) and Jerk (any) (40kg/28kg)
400 m Run
30 BB Facing Burpees (step-over allowed)

TC = 12 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