CrossFit Algoa (Port Elizabeth) WOD – Sat 15 September 2018

Feature Image – Congratulations to the Podium finishers for the RX Men at the Endurade East Cape Champs… 1 (19) Robert Heuer ; 2 (35) Justin Holiday ; 3 (38) Ruan Barnard

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

RX & LITE WOD

1) Events 4, 5, 6 from the Individual Event at the Endurade East Cape Champs (http://eastcapechamps.co.za/2018-workouts/)

RX Events 4, 5, 6 – Skills Gauntlet

AMRAP or Complete a Max Hold/lift for:
1 min – HS Walk Regional Ramp
30 sec rotation
1 min – Legless Rope climb (M – L-sit / F – start in L-sit legs allowed)
30 sec rotation
1 min – Row (cal)
30 sec rotation
1 min – DU’s
30 sec rotation
1 min 30 s – Clean & Jerk Ladder
Men RX (80kg/100kg/120kg/130kg/140kg/145kg/150kg)
Women RX (56kg/65kg/70kg/75kg/80kg/85kg/90kg)

Event 4 = Score Sum of 1st & 2nd is 1 Event = Reps Plus Reps
Event 5 = Sum of 3rd and 4th is 1 Event = Seconds Plus Reps
Event 6 = C&J ladder is 1 Event = Load (load/load plus 0.1 for reps of C&J/Load plus 0.1 plus 0.01 reps of deadlift)

then…

2) In teams of 4, AMRAP the following for 12 minutes:
6 Tyre Flips (1 after the other or in pairs) (270kg/180kg)
100 m Synchrop Run
12 Synchro Tyre Jumps (51 cm/41cm – onto tyre)

NB – 28 Reps/Rnd

Score = Total Reps

EXTRAS
Chat to the coaches concerning our AFL Competitors program.

LITE WOD

1) Events 4, 5, 6 from the Individual Event at the Endurade East Cape Champs (http://eastcapechamps.co.za/2018-workouts/)

INT Events 4, 5, 6 – Skills Gauntlet

AMRAP or Complete a Max Hold/lift for:
1 min – HS Walk Distance
30 sec rotation
1 min – Rope Climb (M – start in L-sit / F – start seated on floor – legs allowed for M/F)
30 sec rotation
1 min – Row (Cal)
30 sec rotation
1 min – DU’s
30 sec rotation
1 min 30 s – Clean & Jerk Ladder
Men INT (65kg/80kg/95kg/105kg/110kg/115kg/120kg)
Women INT (40kg/45kg/50kg/55kg/60kg/65kg/70kg)

SCALED Events 4, 5, 6 – Skills Gauntlet

AMRAP or Complete a Max Hold/lift for:
1 min – Bear Walk Distance (m)
30 sec rotation
1 min – Tuck-sit Rope Hang (Time)
30 sec rotation
1 min – Row (Cal)
30 sec rotation
1 min – Single-Unders
30 sec rotation
1 min 30 s – Clean & Jerk Ladder
Men BEG (60kg/70kg/80kg/85kg/90kg/95kg/100kg)
Women BEG (25kg/30kg/35kg/40kg/45kg/50kg/55kg)

Notes:

Clean and Jerk (any/any) – if you get to the end, to break ties you can do extra reps of C&J and then deadlifts
For Example – 150.1 (1 extra C&J)
If you do 1 C&J and 2 deadlifts then your score is 150.02
If they did 1 extra C&J (a double) and 3 extra deadlifts then the score is 150.13
(I.e. C&J max load plus 0.1 for extra C&J reps and plus 0.01 per deadlift)

then…

2) In teams of 4, AMRAP the following for 12 minutes:
6 Tyre Flips (1 after the other or in pairs) (180kg)
100 m Synchrop Run
12 Synchro Tyre Step-ups (41cm – onto tyre)

NB – 28 Reps/Rnd

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 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