CrossFit Algoa (Port Elizabeth) WOD – Sat 7 April 2018

CrossFit Algoa (Port Elizabeth) WOD – Sat 7 April 2018

Featured Image – Catch Episode 18.01 of Road to the Games at games.crossfit.com. This is the first in the 2018 series and follows 3 of the top ladies in the world, Sara Sigmundsdottir, Katrin Davidsdottir and Annie Thorisdottir (Image courtesy of CrossFit, Inc.).

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#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 WOD

a) AOQ 2015 Workout 1 (https://games.crossfit.com/workouts/onlinequalifiers/2015#workoutsTab1)

Complete as many reps as possible in 5 minutes of:
5 muscle-ups
10 cleans
Men use 155 lb. (70kg) 
Women use 105 lb. (47.6kg)
(Masters till 49 Years)

 

Scaled Options…

50-54 Years
(Masters Men 50-54, Masters Women 50-54)
Complete as many reps as possible in 5 minutes of:
5 muscle-ups
10 cleans
Men use 135 lb. (61kg) 
Women use 95 lb. (43kg)

55-59 Years
(Masters Men 55-59, Masters Women 55-59)
Complete as many reps as possible in 5 minutes of:
5 dips
10 cleans
Men use 135 lb.
 (61kg) Women use 95 lb. (43kg)

60+ Years
(Masters Men 60+, Masters Women 60+)
Complete as many reps as possible in 5 minutes of:
5 dips
10 cleans
Men use 115 lb. (52kg) 
Women use 75 lb. (34kg)

then…

2) Complete 3 Rnds of the following FT:
30 DB Snatches (25kg/15kg) (LITE – 15kg/10kg)
15 Burpee BJO (61cm/51cm) (BBF Burpees)
30 HSPU (Piked Push-ups)

TC = 15 min (i.e. ends at 50 min)

Score = Time/TC plus 1 sec/rep missed

 

EXTRAS WOD

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

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

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