CrossFit Algoa (Port Elizabeth) WOD – Wed, 22 November 2017

CrossFit Algoa (Port Elizabeth) WOD – Wed, 22 November 2017

Featured Image – Anje getting in some Neutral Holds on the Rings, while in Kenton on Sea, for our CrossFit Algoa caoches weekend away!

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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’ED WOD

1) Skill
Airsquats
Thrusters
BB Facing Burpees
T2B/HKR
KB Swing
BJ overs
HSPU/Piked push-ups
DU/Singles

 

2) AMRAP each of the following (in any order):

AMRAP 5:
10 Thrusters (43kg/29kg)
10 BB Facing Burpees

2 min Rest/Transition

AMRAP 5:
10 Toes to Bar
10 KB Swing (24kg/16kg)

2 min Rest/Transition

AMRAP 5:
10 Box Jump Overs (61cm/51cm)
10 HSPU

2 min Rest/Transition

AMRAP 5:
50 DU’s
10 Airsquats

 

Score = Total Reps (for all 4x AMRAP’s)
Time = 20 min work and 6 min rest/transition

 

EXTRAS WOD

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

 

“LITE” WOD

1) Skill
Airsquats
Thrusters
BB Facing Burpees
T2B/HKR
KB Swing
BJ overs
HSPU/Piked push-ups
DU/Singles

 

2) AMRAP each of the following (in any order):

AMRAP 5:
10 Thrusters (29kg/20kg) (TC – 20kg/15kg)
10 BB Facing Burpees

Score = Lowest Rep count

2 min Rest/Transition

AMRAP 5:
10 Hanging Knee Raises (TC – Sit-ups)
10 KB Swing (16kg/10kg) (TC – same)

2 min Rest/Transition

AMRAP 5:
10 Box Step Overs (61cm/51cm) (TC – 40 cm)
10 Piked Push-ups (TC – Kneeling Piked Push-ups)

2 min Rest/Transition

AMRAP 5:
50 Single-unders
10 Airsquats

Score = Total Reps (for all 4x AMRAP’s)

 

Time = 20 min work and 6 min rest/transition

 

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 ā€“ https://crossfitalgoa.com/programs/.

 

Cool-down/Trigger Ball/Foam Roll/Stretch

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