CrossFit Algoa (Port Elizabeth) WOD – Mon, 21 May 2018

CrossFit Algoa (Port Elizabeth) WOD – Mon, 21 May 2018

Featured Image – Reposted Image from @urban.espress (Instagram)… Don at work at Urban Espress using some of his fitness to carry a 60kg bag filled with coffee beans! CrossFit Training involves real world fitness training…we use pushing, pulling, carrying, throwing, jumping etc., type movements that translate into everyday life to make you better at doing life! Image courtesy of @urban.espress

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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’ED WOD

1) Complete the following FT:
3 Weighted Legless Rope Climbs (4.57m) (10kg/5kg)
4 Legless Rope Climbs (4.57m)
5 Weighted Rope Climbs (4.57m) (10kg/5kg)
6 Rope Climbs (4.57m)

Int. Scaling – 42 Rope Pull-ups (kipping allowed) and 11 Rope Climbs (4.57m)

TC = 12 min

Score = Time/TC plus 1 sec/Rep missed

Then…

2) CrossFit HQ WOD – 180511

4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups

Men: Use 2 x 50-lb. (22.5 kg) DBs for presses, 1 for pull-ups
Women: Use 2 x 35-lb. (15 kg) DBs for presses, 1 for pull-ups

TC = 20 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) Complete the following FT:
21 Rope Pulls – Lying to standing (straight body, no legs allowed)
33 Rope Pulls – Lying to sitting to standing (legs allowed to assist)

TC = 12 min

Score = Time/TC plus 1 sec/Rep missed

Then…

2) Scaling – CrossFit HQ WOD – 180511

Reduce the static movements to something that can be done unbroken for at least the first round. The presses and pulls should be challenging. You may be able to complete them quickly in the early rounds, but they should be hard enough that they will need to be broken up in the later rounds.

Intermediate Option
4 rounds for time of:
45-second handstand hold
45-second static hang
15 dumbbell shoulder presses
15 strict pull-ups

Men: Use 2 x 40-lb. (18kg) DBs for presses
Women: Use 2 x 30-lb. (13.6kg) DBs for presses

 

Beginner Option
4 rounds for time of:
60-second bear crawl hold
60-second assisted static hang (toes on the ground)
10 dumbbell shoulder presses
10 ring rows

Men: Use 2 20-lb. (9 kg) DBs for presses
Women: Use 2 10-lb. (4.5 kg) DBs for presses

TC = 20 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 ā€“ https://crossfitalgoa.com/programs/.

 

Cool-down/Trigger Ball/Foam Roll/Stretch

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