CrossFit Algoa (Port Elizabeth) WOD – Mon, 5 Feb 2018

CrossFit Algoa (Port Elizabeth) WOD – Mon, 5 Feb 2018

Featured Image – We had a fun Beach WOD with the CRC Church ladies volunteers this past Saturday! Well done to all the participants!
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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) Practice Kipping Dips (bar/ring)

Score = For Quality

 

then…

 

2) FiCT 2018 – Individual Event 1 (The Deep Blue Sea)

Complete the following FT:
25 KB Snatch (hang) (24kg/16kg) – 1 arm
25 KB Snatch (hang) (24kg/16kg) – other arm
50 KB Swings (24kg/16kg)
350m Standup Paddle Board (SUP) – allowed to kneel but must stand for last (150m)
100m Run

NB – CrossFit Algoa class sub for SUP – 2 km row or 200 SDHP (20kg/13kg)

TC = 22 min

Score = Time/TC plus 1 sec/rep missed

 

EXTRAS

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

 

LITE WOD

1) Practice Assisted Bar Dips

Score = For Quality

 

then…

 

2) FiCT 2018 – Individual Event 1 (The Deep Blue Sea)

Complete the following FT:
25 KB Snatch (hang) (16kg/12kg) – 1 arm
25 KB Snatch (hang) (16kg/12kg) – other arm
50 KB Swings (16kg/12kg)
350m Standup Paddle Board (SUP) – allowed to kneel but must stand for last (150m)
100m Run

NB – CrossFit Algoa class sub for SUP – 2 km row or 200 SDHP (16kg/10kg)

TC = 22 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 ā€“ https://crossfitalgoa.com/programs/.

 

Cool-down/Trigger Ball/Foam Roll/Stretch

 

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