CrossFit Algoa (Port Elizabeth) WOD – Fri, 12 October 2018

CrossFit Algoa (Port Elizabeth) WOD – Fri, 12 October 2018

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

RX WOD

1) Practice Freestanding Handstands (hands ar not allowed to move)

Score = Max Time

then…

2) Tabata the following:

a) C2B Pull-ups
1 min transition…
b) Box Jump Overs (61cm/51cm)
1 min transition…
c) HSPU’s
1 min transition…
d) Alternate Jumping Lunges
1 min transition…
e) Ring Dips

Score = Total Reps

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Scaling

Intermediate Option
Practice Freestanding Handstands (hands ar not allowed to move)

Score = Max Time

Beginner Option
Practice Handstands at the Wall OR Scale to Piked Handstand Holds (Box)

Score = Max Time

then…

2) Scaling

Intermediate Option
a) Pull-ups
1 min transition…
b) Box Jump Overs (61cm/51cm)
1 min transition…
c) HSPU’s (Women 1 abmat riser)
1 min transition…
d) Alternate Jumping Lunges
1 min transition…
e) Ring Dips

Score = Total Reps

Beginner Option
a) Ring Rows
1 min transition…
b) Box Step Overs (51cm/51cm)
1 min transition…
c) Piked Push-ups
1 min transition…
d) Lunges
1 min transition…
e) Seated Parallette Dips

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/.

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