CrossFit Algoa (Port Elizabeth) WOD – Wed, 4 April 2018

CrossFit Algoa (Port Elizabeth) WOD – Wed, 4 April 2018

Featured Image – Bob demonstrating some great positioning in the Handstand Pushup on Open Workout 18.4!

#intheopen #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower  #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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)
a) Practice Kipping Pull-ups

Score = For Quality

b) C2B Pull-ups – RM-RM-RM

Score = Total Reps

then…

2) AOQ 2017 – Workout 4 (https://games.crossfit.com/workouts/onlinequalifiers/2017/4)
2 rounds for time:
10 Deadlifts, (143kg/115kg)
20 Deficit Handstand Push-ups, (11.43cm/7.62cm) deficit
30 Front Squats, (43kg/29kg)

TC = 14 min

Score = Time

 

EXTRAS

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

LITE WOD

1)
a) Practice Assisted Kipping Pull-ups

Score = For Quality

b) Pull-ups (assisted) – RM-RM-RM

Score = Total Reps

then…

2) AOQ 2017 – Workout 4 (https://games.crossfit.com/workouts/onlinequalifiers/2017/4)
2 rounds for time:
10 Deadlifts (80kg/55kg)
20 Piked Push-ups – floor (4.5cm/3cm)
30 Front Squats (30kg/20kg)

TC = 14 min

Score = Time

 

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.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

Leave a reply

Your email address will not be published.