CrossFit Algoa (Port Elizabeth) WOD – Tues, 30 January 2018

CrossFit Algoa (Port Elizabeth) WOD – Tues, 30 January 2018

Featured Image -The CrossFit Games Open starts on 22 February 2018! Today we complete Open Workout 18.zero, a WOD to practice for this years Open! Grab your friends at the Box and sign-up for this fun, community event! This competition is for all…from the least fit to the most fit, from the newest member to the oldest! To register go to…https://games.crossfit.com/

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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) CrossFit HQ – 180119

18.Zero

21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell

Men: 50-lb. (22.5kg) dumbbell
Women: 35-lb. (15kg) dumbbell

 

then…

2)
a) Push Press 3-3-3-3-3 (count sets > 80% 1RM)

Score = Load

b) Strict Press 3-3-3-3-3 (count sets > 80% 1RM)

Score = Load

 

EXTRAS WOD

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

 

LITE WOD

CrossFit HQ – 180119

18.Zero

21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell

See below for scaling options…

Scaling
Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. Follow the standards explained in the live announcement of 18.Zero.

Scaled Option (Ages 16-54)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell

Men: 35-lb. (15kg) dumbbell
Women: 20-lb. (9kg) dumbbell

Scaled Option (Teenagers 14-15 and Masters 55+)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell

Men: 20-lb. (9kg) dumbbell
Women: 10-lb. (5kg) dumbbell

 

then…

2)
a) Push Press 3-3-3-3-3 (count sets > 80% 1RM)

Score = Load

b) Strict Press 3-3-3-3-3 (count sets > 80% 1RM)

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/.

 

Cool-down/Trigger Ball/Foam Roll/Stretch

 

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