CrossFit Algoa (Port Elizabeth) WOD – Fri, 15 Dec 2017

CrossFit Algoa (Port Elizabeth) WOD – Fri, 15 Dec 2017

Featured Image – Happy Anniversary to my Love, Cinds! Today is our 10 Year Wedding Anniversary! A massive thank you to everyone who has been involved in our lives and supported us through these years!!!!!

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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) Complete 3 Rnds of the following for Max Reps:
Muscle-ups RM
Rest 1 min
Strict deficit HSPU’s (15cm/9cm) RM
Rest 1 min
HS Walk Max Unbroken Distance (1m = 1 rep)
Rest 3 min

 

Score = Total Reps

 

then…

 

2) Pistol Squat (weighted) 5-5-5-5-5 (each leg)
*Between each set complete 10 TGU Sit-ups (5 each side)

Score = Load on Pistol Squat above BW (note TGU sit-up load)

 

EXTRAS

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

 

LITE WOD

a) Complete 3 Rnds of the following for Max Reps:
Pull-ups (Assisted) RM
Dips (Assisted) RM
Rest 1 min
Piked Push-ups (61cm/51cm) RM
Rest 1 min
Piked Push-ups – Opposite shoulder touch (61cm/51cm) RM (3 reps = 1 rep)
Rest 2 min

Score = Total Reps

 

then…

 

2) Weighted DB/KB walking lunge (front rack) 5-5-5-5-5 (each leg)
*Between each set complete 10 TGU Sit-ups (5 each side)

Score = Load on Lunges above BW (note TGU sit-up 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/.

 

Cool-down/Trigger Ball/Foam Roll/Stretch

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