CrossFit Algoa (Port Elizabeth) WOD – Fri, 10 November 2017

CrossFit Algoa (Port Elizabeth) WOD – Fri, 10 November 2017

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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).

 

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

 

RX WOD

1) Skill:
Deadlifts
HPC
Broad Jumps
Ring Rows

 

Transformation Challenge – Complete Benchmark Testing missed (1 / 2 / 3)

 

then…

 

2) Hang Power Clean 5 – EMOM 10 min (60% 1RM)

Score = Reps completed x Load

 

then…

 

2) Tabata the following:
SCORING – take lowest rep count on each movement, add together to give 1 score!!

a) Hang Power Clean (50kg/35kg)

1 min Rest/Transition

b) Broad Jumps (stopper to stopper – 130cm)

1 min Rest/Transition

c) C2B Pull-ups

1 min Rest/Transition

d) Alternate Jumping Lunges

 

Score = Sum of min score for each movement

 

EXTRAS

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

 

LITE WOD

 

1) Skill:

Deadlifts
HPC
Broad Jumps
Ring Rows

 

Transformation Challenge – Complete Benchmark Testing missed (1 / 2 / 3)

 

then…

 

2) Hang Power Clean 5 – EMOM 10 min (60% 1RM)

Score = Reps completed x Load

 

then…

 

2) Tabata the following:
SCORING – take lowest rep count on each movement, add together to give 1 score!!

a) Hang Power Clean (35kg/20kg) Scaling 2 – Transf Challenge – (25kg/15kg)

1 min Rest/Transition

b) Broad Jumps (half way to stopper on BB – 65cm) Transformation Challenge – Jump over a 5kg Bumper (further scaling jump on and off 5kg bumper)

1 min Rest/Transition

c) Pull-ups (assisted) Scaling 2 – Transf Challenge – Ring Rows

1 min Rest/Transition

d) Alternate Jumping Lunges Scaling 2 – Transf Challenge – Alternating Lunges

 

Score = Sum of min score for each movement

 

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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