CrossFit Algoa (Port Elizabeth) WOD – Thurs, 16 August 2018

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 16 August 2018

Featured Image – Ron Ortiz (@strong_ortiz) on the Age Group Shoulder to Overhead Event at the 2018 Reebok CrossFit Games! Ron is a 7 times CrossFit Games athlete and one of the fittest 52 years olds you will ever meet…at 6 foot 3 inches this firefighter from HustleHard CrossFit closed out Day 2 with two event wins! (Image and facts 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) 1RM S-OH – Event 4 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

16-17 / 35-49 Divisions

1-rep-max shoulder-to-overhead

Athletes will have 3 minutes and be allowed three attempts to establish a 1-rep-max shoulder-to-overhead.

There will then be a 1-minute transition before the start of the next event, P.S

Score = Load

1 min transition…

2) P.S. – Event 5 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

16-17 / 35-49 Divisions

2 rounds for time of:
1,000-m row (100 SDHP 20/13kg)
750-m SkiErg (75 RR – kipping)
50 dumbbell squats
M 50-lb. (22.5kgx2) dumbbells
F 35-lb. (15kgx2) dumbbells

Time cap: 21 min. for men, 23 min. for women

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 1RM S-OH – Event 4 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

16-17 / 35-49 Divisions
1-rep-max shoulder-to-overhead

Athletes will have 3 minutes and be allowed three attempts to establish a 1-rep-max shoulder-to-overhead.
There will then be a 1-minute transition before the start of the next event, P.S

Score = Load

1 min transition…

2) CrossFit Algoa’s LITE VARIANT of CrossFit P.S. – Event 5 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

14-15 / 50+ Divisions

2 rounds for time of:
800-m row (80 SDHP 16/10kg)
600-m SkiErg (60 RR – kipping – 2 feet back)
40 dumbbell squats
M 35-lb. (25kgx2) dumbbells
F 20-lb. (10kgx2) dumbbells

Time cap: 21 minutes for men, 23 min. for women

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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