CrossFit Algoa (Port Elizabeth) WOD – Wed, 7 March 2018

CrossFit Algoa (Port Elizabeth) WOD – Wed, 7 March 2018

Featured Image – The Live Announcement for #18point3 … Kyle Kasperbauer vs Neil Maddox (Men 40-45 yrs) takes place during the early hours of Friday morning (March 8) (Featured Image courtesy of CrossFit, Inc).

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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 WOD – 180208 (Compare to 150331)

Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses

Men: 275-lb. (124kg) deadlift, 115-lb. (52kg) push press
Women: 185-lb. (84kg) deadlift, 75-lb. (34kg) push press

Score = Total Reps

 

then…

 

2) CrossFit HQ WOD – 180207 (Compare to 170112)

Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

Men: 60-lb. (27kg) dumbbell
Women: 40-lb. (18kg) dumbbell

Score = Total reps

 

then…

 

3) For Quality:
30 Push-ups and 30 Horizontal Ring Rows

Score = Not Measured

 

EXTRAS

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

 

LITE WOD

1) Scaling
This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.

Intermediate Option
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses

Men: 185-lb. (84kg) deadlift, 85-lb. (38kg) push press
Women: 125-lb. (56kg) deadlift, 55-lb. (25kg) push press

Beginner Option
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses

Men: 115-lb. (52kg) deadlift, 45-lb. (20kg) push press
Women: 75-lb. (34kg) deadlift, 35-lb. (15kg) push press

Score = Total Reps

 

2) Scaling
Modify this workout so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.

Intermediate Option
Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

Men: 45-lb. dumbbell (20kg)
Women: 30-lb. dumbbell (13kg)

Beginner Option
Complete as many rounds as possible in 12 minutes of:
10 AbMat sit-ups
10 walking lunges
20-yard waiter walk

Men: 20-lb. dumbbell (9kg)
Women: 10-lb. dumbbell (4.5kg)

Score = Total Reps

 

then…

 

3) For Quality:
30 Push-ups (toes/kneeling) and 30 Ring Rows (2 feet forward/1 foot forward)

Score = Not Measured

 

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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