CrossFit Algoa (Port Elizabeth) WOD – Wed, 15 August 2018

CrossFit Algoa (Port Elizabeth) WOD – Wed, 15 August 2018

Featured Image – Individual Handstand Walk Event Winner, Cody Anderson, crossing the parallettes at the 2018 Reebok CrossFit Games! (Image courtesy of CrossFit, Inc.)

#CrossFitGames #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #UrbanEspressCoffeeCo #TooSocial #Sweet&StrongCFACoffeeBlend #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

1) HANDSTAND WALK – Event 2 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

14-15 / 16-17 / 35-49 Divisions

For time:
40-ft. (12.19m) handstand-walk obstacle course
20 wall-ball shots
40-ft. (12.19m) handstand-walk obstacle course
M 14-15: 20-lb. (9.1kg) ball to 10-ft. target
M 16-17: 30-lb. (13.6kg) ball to 10-ft. target
M 35-49: 30-lb. (13.6kg) ball to 10-ft. target
F 14-15: 14-lb. (6.1kg) ball to 9-ft. target
F 16-17: 20-lb. (9.1kg) ball to 9-ft. target
F 35-49: 20-lb. (9.1kg) ball to 9-ft. target

50+ Divisions

40-ft. (12.19m) handstand walk
20 wall-ball shots
40-ft. (12.19m) handstand walk
M 50+: 20-lb. (9.1kg) ball to 10-ft. target
F 50+: 14-lb. (6.1kg) ball to 9-ft. target

Time cap: 4 minutes

Score = Time/TC plus 1 sec/rep missed

Nb – 1 m = 1 Rep

Then…

2) DOUBLES & OLY – Event 3 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

16-17 / 35-49 Divisions

For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches
M 16-17: 185-205-225-245 lb.
M 35-39: 185-205-225-245 lb.
M 40-44: 185-205-225-245 lb.
(84-93-102-111kg)
M 45-49: 145-165-185-205 lb.
(65-75-84-93kg)
F 16-17: 135-145-155-165 lb.
F 35-39: 135-145-155-165 lb.
F 40-44: 135-145-155-165 lb.
(61-65-70-75kg)
F 45-49: 115-125-135-145 lb.
(43-47-61-65kg)

14-15 / 50+ Divisions

For time:
50 double-unders
5 squat cleans
50 double-unders
4 squat cleans
50 double-unders
3 squat cleans
50 double-unders
2 squat cleans
M 14-15: 185-205-225-245 lb.
(84-93-102-111kg)
M 50-54: 205-225-245-265 lb.
(93-102-111-120kg)
M 55-59: 185-205-225-245 lb.
(84-93-102-111kg)
M 60+: 155-165-185-205 lb.
(70-75-84-93kg)
F 14-15: 135-145-155-165 lb.
F 50-54: 135-145-155-165 lb.
(61-65-70-75kg)
F 55-59: 115-125-135-145 lb.
(52-56-61-65kg)
F 60+: 95-105-115-125 lb.
(43-47-52-56kg)

Athletes will complete 4 rounds of double-unders and squat snatches (squat cleans for 14-15 and 50+ divisions). The weight on the barbell will increase each round.

Time cap: 10 minutes

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) CrossFit Algoa’s LITE VARIANT of HANDSTAND WALK – Event 2 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

For time:
4 Wall Walks (24m Bear Walk)
20 wall-ball shots
4 Wall Walks (24m Bear Walk)
M 50+: 20-lb. (9.1kg) ball to 10-ft. target
F 50+: 14-lb. (6.1kg) ball to 9-ft. target

Time cap: 4 minutes
Score = Time/TC plus 1 sec/rep missed

Nb – 1 m = 1 Rep

Then…

3) CrossFit Algoa’s LITE VARIANT of DOUBLES & OLY – Event 3 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

14-15 / 50+ Divisions

For time:
50 double-unders
5 squat cleans
50 double-unders
4 squat cleans
50 double-unders
3 squat cleans
50 double-unders
2 squat cleans
M 60+: 155-165-185-205 lb.
(70-75-84-93kg)
F 60+: 95-105-115-125 lb.
(43-47-52-56kg)

Athletes will complete 4 rounds of double-unders and squat snatches (squat cleans for 14-15 and 50+ divisions). The weight on the barbell will increase each round.

Time cap: 10 minutes

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 as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

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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