CrossFit Algoa (Port Elizabeth) WOD – Fri, 18 May 2018

CrossFit Algoa (Port Elizabeth) WOD – Fri, 18 May 2018

Featured Image – The 4th Annual Endurade East Cape Champs will take place on the 7, 8, 9 September 2018, for the 3rd year at the Tramways Building, PE. Entries are open to all and registration commences on 1 June 2018. We will hold 10-15 places for the top 10 South African men and women from the 2018 CrossFit Games Open and for previous podium finishers. Full event format details can be found at: http://eastcapechamps.co.za/event-format/

If you would like to get involved as a sponsor please contact us on info@eastcapechamps.co.za

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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 WOD

1) Thrusters 5-5-5-5-5 (Count sets >70 % 1RM and climb to a max for the day)
Nb – 1st is a Squat Clean Thruster (cluster)

Score = Load

then…

2) Complete the following Couplet FT (i.e. the reverse of Event 6, 2018 CrossFit Games Regionals):
2-3-4 Rope Climbs (4.57m)
8-12-16 Thrusters (70kg/47kg)

TC = 7 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) Thrusters 5-5-5-5-5 (Count sets >70 % 1RM and climb to a max for the day)
Nb – the 1st rep is from the floor so Power Clean, Thruster or Squat Clean Thruster (cluster)

Score = Load

then…

2) Complete the following Couplet FT:
6-9-12 Rope Pulls – lying to standing
8-12-16 Thrusters (47kg/30kg)

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 women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. 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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