CrossFit Algoa (Port Elizabeth) WOD – Fri, 4 May 2018

CrossFit Algoa (Port Elizabeth) WOD – Fri, 4 May 2018

Featured Image – In shot, Coach Deane pushing the boundaries on some handstand push-ups. CrossFit is all about getting comfortable being uncomfortable! We continuously put ourselves under progressively more challenging situations that then forces the body to adapt over time to gain the results you desire! The key is in the prescription of exercise…Our CrossFit Algoa coaches are highly skilled in adapting the prescribed WOD to suite your current level of fitness, to impose the correct training stimulus!

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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

1) 2 Push Press, 2 Push Jerk, 1 Split Jerk… – E2ndMo2ndM for 10 min (count sets >80% of 1RM Push Press)

Score = Load

then…

2) CrossFit HQ WOD – Saturday 180428

5 rounds for time of:
1 sub-0:45 250-m row (SUB – 25 SDHP 20kg/13kg)
50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.
NB Scaling – If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo that segment before moving back to the other exercise (count a segment as 10 unbroken DU’s).

TC = 18 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) 2 Push Press, 2 Push Jerk, 1 Split Jerk… – E2ndMo2ndM for 10 min (count sets >80% of 1RM Push Press)

Score = Load
*Beginners – 3 Push Press, 3 Push Jerk

then…

2) CrossFit HQ WOD – Saturday 180428

Scaling
If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.

Intermediate Option
5 rounds for time of:
1 sub-0:48 250-m row (SUB – 25 SDHP 20kg/13kg)
100 unbroken single-unders

If the row takes longer than 48 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise (count a segment as 10 unbroken DU’s).

Beginner Option
3 rounds for time of:
1 sub-0:55 250-m row (SUB – 25 SDHP 16kg/10kg)
100 single-unders

If the row takes longer than 55 seconds, redo it before moving back to the other exercise.

TC = 18 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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