CrossFit Algoa (Port Elizabeth) WOD – Tues, 10 April 2018

CrossFit Algoa (Port Elizabeth) WOD – Tues, 10 April 2018

Featured Image & Repost – Coach @evainsa and head coach and founder of @crossfitalgoa @daveleveysa will be participating in the Age-group Online Qualifyer…for more info read the Repost from @crossfitgames (Instagram) below…

Following the Open, the top 200 Age-Group athletes worldwide in each age division (Masters and Teenagers) will be invited to compete in the Age-Group Online Qualifier. In this competition, Age-Group athletes will submit scores and/or videos for four additional workouts.

The Online Qualifier workouts will be released on Thursday, April 19. Age-Group athletes will have until Monday, April 23, 2018, at 5:00 p.m. PT, to submit their scores and/or videos for these workouts.

Only after the video review process is complete will the Age-Group Leaderboard be set. The top 20 male and female Age-Group athletes in each age division (including Teenage divisions) will be invited to compete at the 2018 Reebok CrossFIt Games. #CrossFitMasters • #CrossFitTeens • #CrossFitGames 📷 @SuperCleary

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #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) EMOM 10:
1st min – Strict Ring Dips RM
2nd min – Strict T2B RM

Score = Total Reps (note each)

then…

2) Complete the following FT:

20 TNG Clean and Jerk (80kg/56kg or 60% 1RM)
150 DU’s

NB – no dropping allowed…complete at least 2 TNG reps at a time before resting.

TC = 7 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!

LITE WOD

1) EMOM 10:
1st min – Strict Bar Dips (assist.) RM
2nd min – Strict HKR’s RM

Score = Total Reps (note each)

then…

2) Complete the following FT:

20 TNG Clean and Jerk (50kg/32kg or 60% 1RM)
150 Single-Unders

NB – no dropping allowed…complete at least 2 TNG reps at a time before resting.

TC = 7 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@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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