CrossFit Algoa (Port Elizabeth) WOD – Tues, 18 September 2018

CrossFit Algoa (Port Elizabeth) WOD – Tues, 18 September 2018

Feature Image – In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008
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Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

1) The Hero WOD “Nate” (180905 and 150523)

Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings

Men: 2-pood (32kg) kettlebell
Women: 1.5-pood 24kg) kettlebell

*14 Reps/Rnd

Score = Total Reps

EXTRAS

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

LITE WOD

1) The Hero WOD “Nate” (180905 and 150523)

Scaling
This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
2 assisted muscle-ups
4 assisted handstand push-ups
8 kettlebell swings

Men: 1.5-pood (24kg) kettlebell
Women: 1-pood (16kg) kettlebell
*14 Reps/Rnd

Score = Total Reps

Beginner Option
Complete as many rounds as possible in 20 minutes of:
4 assisted pull-ups
4 assisted dips
4 assisted handstand push-ups
8 kettlebell swings

Men: 16-kg kettlebell
Women: 12-kg kettlebell
*14 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

 

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