CrossFit Algoa (Port Elizabeth) WOD – Tues, 6 November 2018

CrossFit Algoa (Port Elizabeth) WOD – Tues, 6 November 2018

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

RX WOD

1) Those who missed yesterday’s Test FiCTOQ 1 please test today! This is for both Transformation Challengers and Non-Challengers.

For the rest…complete TEST 2 … FiCTOQ 2…

1) #FiCTOQ 2 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-2/)

7 min AMRAP:
5 Toes To Bar
4 Chest To Bar Pull Ups
3 Hang Squat Clean
2 Front Squats
1 Shoulder to Over Head

(All Barbell Movements: 70kg/47kg)

Score: Total Reps
Tiebreaker: There is NO Tiebreaker for this WOD.
NB: When taking bar from the floor for a Hang Squat Clean at any point, the athlete must first deadlift the bar before going to the Hang.
Any variation of a Shoulder To Over Head is allowed, it can even be a Thruster as in combined with the last Front Squat.

then…with the remaining time (if you have completed all the tests)…

2) Run 3 Rnds of the following FT:
400 m Run
400 m Run carrying a bumper 25kg/15kg

Score = Time

EXTRAS

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

LITE WOD

1) Those who missed yesterday’s Test FiCTOQ 1 please test today! This is for both Transformation Challengers and Non-Challengers.

For the rest…complete TEST 2 … FiCTOQ 2…

CrossFit Algoa’s LITE Variants of #FiCTOQ 2 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-2/)

Intermediate Option (Int1)

7min AMRAP:
5 Toes To Bar
4 Pull Ups
3 Hang Squat Clean
2 Front Squats
1 Shoulder to Over Head
(All Barbell Movements: 55kg/35kg)

Score: Total Reps

Beginner Option (Beg 1)

CrossFit Algoa’s LITE Variant (Beg 1) of #FiCTOQ 2 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-2/)

7min AMRAP:
5 Hanging Knee Raises
4 Pull ups (assisted – Purple/Green)
3 Hang Squat Cleans
2 Front Squats
1 Shoulder to Over Head
(All Barbell Movements: 30kg/20kg)

Score: Total Reps
Hang Power Clean plus Front Squat allowed for HSC

TC Members Option (Beg 3):

7min AMRAP:
5 Sit-ups
4 RR
3 Hang Power Cleans
2 Front Squats
1 Shoulder to Over Head
(All Barbell Movements: 20kg/10kg)

Score: Total Reps

Tiebreaker: There is NO Tiebreaker for this WOD.
NB: When taking bar from the floor for a Hang Squat Clean at any point, the athlete must first deadlift the bar before going to the Hang.
Any variation of a Shoulder To Over Head is allowed, it can even be a Thruster as in combined with the last Front Squat.

then…with the remaining time (if you have completed all the tests)…

2)

Intermediate Option (Int1)

Run 3 Rnds of the following FT:
400 m Run
400 m Run carrying a bumper 20kg/10kg

Score = Time

Beginner Option (Beg1)

Run 2 Rnds of the following FT:
400 m Run
400 m Run carrying a bumper 10kg/5kg

Score = Time

TC Members (Beg3) – only if you have completed TEST 1 & 2 i.e. tested FiCTOQ 1, 2

Run 3 Rnds of the following FT:
200 m Run
200 m Run carrying a bumper 5kg/2.5kg

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 β€œFittest 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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