CrossFit Algoa (Port Elizabeth) WOD – Fri, 28 September 2018

CrossFit Algoa (Port Elizabeth) WOD – Fri, 28 September 2018

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

RX WOD

1) Practice Muscle-ups (kneeling – box – kneeling drill)

Score = For Quality

then…

2) CrossFit Algoa’s WOUNDED ANIMAL 4…

Complete the following FT (T2,3):
40 Muscle-ups
…But EMOM complete 7.62 m HS Walk (starting at 0 min)

complete 2 Wall Walks or scale to a 7.62 m Bear Walk (starting at 0 min)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

3) Rowing – 500m FT

Score = Time

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Practice Muscle-ups (kneeling – box – kneeling drill)

Score = For Quality

then…

2) CrossFit Algoa’s LITE variant of WOUNDED ANIMAL 4…

Complete the following FT (T2,3):
30 Assisted Muscle-ups (Banded or Jumping)
…But EMOM complete 2 Wall Walks or scale to a 7.62 m Bear Walk (starting at 0 min)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

3) Rowing – 500m FT

Score = Time

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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