Featured Image – Coach Deane with the master of Aerobic Conditioning and past Ironman winner Chris Henshaw at the Aerobic Conditioning course in Cape Town this past weekend. Both Deane and Alwyn from CrossFit Algoa participated in the amazing course!
#aerobiccapacity #buildyourengine #crossfit #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower
#reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #eastcapechamps #alwaysfitleague #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) Complete 3 Rnds of the following FT:
500m Row Or 50 SDHP (20kg/13kg)
30 Ring Dips
500m Row Or 50 SDHP (20kg/13kg)
30 HSPU
TC = 20 min
Score = Time/TC plus 1 sec/rep missed
then…
2) Single Arm OHS work (DB/KB) 3-3-3-3-3 (each)
Between each set X-bridge hold 30 sec/side!
Score = Load
EXTRAS WOD
Chat to our coaches about completing extras from Tier 1 of our competitors program!
LITE WOD
1) Complete 3 Rnds of the following FT:
500m Row Or 50 SDHP (16kg/10kg)
30 Assisted Ring/Bar Dips or Seated Parallette Dips
500m Row Or 50 SDHP (16kg/10kg)
30 Piked Pushups (51cm/floor) (Scaling 2 – pushups/kneeling pushups)
TC = 20 min
Score = Time/TC plus 1 sec/rep missed
then…
2) Single Arm OHS work (DB/KB) 3-3-3-3-3 (each)
Between each set Side Bridge hold 30 sec/side!
Scaling 2 – Kneeling Side Bridge
Score = Load
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/.
NB – Focus on your weaknesses first!
Cool-down/Trigger Ball/Foam Roll/Stretch
Leave a reply