CrossFit Algoa (Port Elizabeth) WOD – Wed, 29 November 2017

CrossFit Algoa (Port Elizabeth) WOD – Wed, 29 November 2017

Featured Image – All Members, a big Reminder to get your RSVP and payment in asap for our Christmas party, which takes place next Wednesday the 6th December at 18:00!  Don’t miss out! It’s going to be fun!
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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

1) Skill
Clean (Power and squat)
Box Jump/Step-up’s
Sit-up’s
KB Swing

1 & 2) If you missed the Summer Challenge Tests 1/2/3/4, then please test these today (see Monday and Tuesday)

For the rest please complete the following…

1)
a) Power Clean, Squat Clean – 2-2-2-2-2-2 (75% 1RM Power Clean or if not Testing in Summer Challenge, climb to max)

Score = Max Load

 

then..

 

2) In groups of 4 AMRAP the following for 12 minutes:
10/6 Cal Sprint on Xebex Airbike or Rower
Rest until it’s your turn to go again!

Score = Individual Total Calories

 

EXTRAS WOD

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

 

“LITE” WOD

1) Skill
Clean (Power and squat)
Box Jump/Step-up’s
Sit-up’s
KB Swing

SUMMER CHALLENGE…
1 & 2) If you missed the Summer Challenge Tests 1/2/3/4, then please test these today (see Monday and Tuesday)

For the rest please complete the following…

1)
a) Power Clean, Power Clean, Front Squat 3-3-3-3-3-3 (75% 1RM Power Clean or if not Testing in Summer Challenge, climb to max)

Score = Max Load

 

then..

 

2) In groups of 4, AMRAP the following for 12 minutes:
10/6 Cal Sprint on Xebex Airbike or Rower
Rest until it’s your turn to go again!

Score = Individual Total Calories

 

TRANSFORMATION CHALLENGE…

1) Transformation Challenge Test 3 was completed on Wednesday 8 Nov 17. Ensure that you re-test with exactly the same weights & workloads!

NB – Transformation Challenge Members to complete Test 3 today.

a) 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

Rest 10 minutes…

b) If you missed or want to repeat these tests, please complete Test 1 (7 AMRAP Burpees) OR Test 2 (Scaled FRAN)…then please complete next!

If you have completed all the testing then complete the following:

c) FT complete:
40-30-20 Alt. DB Snatch (10kg/5kg)
40-30-20 Alt. Lunging Steps

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

 

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