CrossFit Algoa (Port Elizabeth) WOD – Wed, 10 October 2018

CrossFit Algoa (Port Elizabeth) WOD – Wed, 10 October 2018

Feature Image – Without Volunteers we could not hold our Endurade East Cape Champs (EECC). Here Jay (left) and Marv (right) smile for the camera between their judging! A big thank you goes out to all our volunteers who assisted with this years EECC! Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

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

RX WOD

1) AMRAP 25 min the following:
Min 1 – STOH (60kg/40kg)
Min 2 – Rowing (cal) or SDHP (20kg/13kg)
Min 3 – OH Walking Lunges (50kg/35kg)
Min 4 – Rope Climbing (4.5m)
Min 5 – DB Box Step-overs (30kgx2/20kgx2)

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following FT:
100 Hallow Rocks
100 Hallow Arch Rocks
100 sec L-sit

Score = Time

EXTRAS

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

LITE WOD

1) Intermediate Option
AMRAP 25 min the following:
Min 1 – STOH (50kg/35kg)
Min 2 – Rowing (cal) or SDHP (20kg/13kg)
Min 3 – OH Walking Lunges (40kg/25kg)
Min 4 – Rope Climbing (4.5m)
Min 5 – DB Box Step-overs (25kgx2/15kgx2)

Score = Time/TC plus 1 sec/rep missed

Beginner Option
AMRAP 25 min the following:
Min 1 – STOH (30kg/20kg)
Min 2 – Rowing (cal) or SDHP (16kg/10kg)
Min 3 – OH Walking Lunges (20kg/12kg)
Min 4 – Rope Pulls – Lying to standing (3 = 1 rep)
Min 5 – DB Box Step-overs (15kgx2/7.5kgx2)

Score = Time/TC plus 1 sec/rep missed

then…

2) Intermediate Option
Complete the following FT:
80 Hallow Rock Lifts
80 Hallow Arch Lifts
80 sec L-sit (weak)

Score = Time

Beginner Option
Complete the following FT:
60 Hallow Crunches
60 Hallow Arch Lifts
80 sec Tuck-sit

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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