CrossFit Algoa (Port Elizabeth) WOD – Thurs, 31 May 2018

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 31 May 2018

Featured Image – Wishing all the South African Individuals and Teams all the best for the Meridian Regional of the CrossFit Games which starts on 1 June. Catch all the action as our South African athletes take on the rest of Africa and the Southern Part of Europe at games.crossfit.com!

Box Members and Families/Friends come support and watch with us on Saturday at 17:00 at the Box!

#OurBloodIsGreen #CrossFitSA #MeridianRegionals #CrossFitRegionals #EastRegional #CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness  #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 – Segment Snatch Deadlift, Power Snatch, Snatch (60% 1RM)

Score = Load

then…

2) Regionals 2018, Event 4 Individuals (https://games.crossfit.com/workouts/regionals/2018)

For time:
2 rounds of:
10 Snatches, 175 lb. (79kg) / 125 lb.(56kg)
12 BB Facing burpees
Then, 2 rounds of:
10 Snatches, 115 lb. (52kg) / 75 lb. (34kg)
12 BB Facing burpees

TC – 9 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 – Segment Snatch Deadlift, Power Snatch, Power Snatch & OHS (60% 1RM)

Score = Load

then…

2) Scaling
Reduce the load and volume to keep this a sprint. The weight should be challenging but light enough to string reps together without dropping the bar. Reduce the number of burpees so that you can maintain a fast pace.

Intermediate Option
For time:
2 rounds of:
10 Snatches, 125 lb. (56kg) / 105 lb. (47kg)
12 BB Facing burpees
Then, 2 rounds of:
10 Snatches, 75 lb. (34kg) / 55 lb. (25kg)
12 BB Facing burpees

TC – 9 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
4 rounds for time of:
10 snatches, 45 lb. (20kg) / 35 lb. (15kg)
6 BB Facing burpees (step-over)

TC – 9 min

Score = Time/TC plus 1 sec/rep missed

NB – Power Snatch, OHS allowed

 

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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