CrossFit Algoa (Port Elizabeth) WOD – Tues, 24 July 2018

CrossFit Algoa (Port Elizabeth) WOD – Tues, 24 July 2018

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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) Back Squat 5-5-5-5-5 (count sets >70% 1 RM)

Score = Load

then…

2) AMRAP 7:
10 DB Step Overs (61cm/51cm with 35kgx2/25kgx2)
10 Burpee BJO (61cm/51cm)

NB – use KB’s in class if not enough DB’s and share boxes if needed

Score = Total Reps

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Back Squat 5-5-5-5-5 (count sets >70% 1 RM)

Score = Load

then…

2) AMRAP 7:
10 DB Step Overs (61cm/51cm with 20kgx2/10kgx2)
10 Burpee Step Over (61cm/51cm)

NB – use KB’s in class if not enough DB’s and share boxes if needed

Score = Total Reps

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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