CrossFit Algoa (Port Elizabeth) WOD – Thurs, 7 Dec 2017

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 7 Dec 2017

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

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