CrossFit Algoa (Port Elizabeth) WOD – Wed, 8 November 2017

CrossFit Algoa (Port Elizabeth) WOD – Wed, 8 November 2017

Featured Image – Coaches Cindy, Deane, Dave and Intern Coach Sam at our 2017 Nutritech East Cape Champs Beach Event!!

#eastcapechamps @fitnessbreakthrusa #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #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) Skill:
BJ/Step-ups
T2B/HKR/Sit-ups
KB Swing
Ring Dips (Strict)

 

then…

NB Coaches – set the timer for 16 min and stagger start!

 

2) In Groups of 4, complete 3 Rnds of the following for Max Reps:
1 min Box Jumps (61cm/51cm)
1 min T2B
1 min KB Swing (32kg/24kg)
1 min Rest
*Transition fast to get a good score!

Score = Total Reps

 

then…

 

3) Strict Ring Dips 10-10-10-10-10 (For max Load)

Score = Load above BW
If not able to, score on Itensity is 1 (note the assistance)

 

EXTRAS WOD

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

 

“LITE” WOD

 

1) NB Coaches – set the timer for 16 min and stagger start!
a) In Groups of 4, complete 3 Rnds of the following for Max Reps:
1 min Box Jumps (51cm/40cm)
1 min HKR
1 min KB Swing (24kg/16kg)
1 min Rest
*Transition fast to get a good score!

Score = Total Reps

 

NB – Transformation Challenge Members to complete Test 3 today. Test 1 and 2 to be caught up Thursday to Sat!

b) Transformation Challenge Test 3 – In Groups of 4, complete 3 Rnds of the following for Max Reps:
1 min Step-up’s OR Box Jumps (51cm/40cm)
1 min Sit-up’s
1 min KB Swing (16kg/10kg)
1 min Rest
*Transition fast to get a good score!

Score = Total Reps

 

then…

 

3) Transformation Challenge & LITE – Push-ups 5 x 5-15 reps
(Scale to knees as needed)

Score = Max Reps

 

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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