CrossFit Algoa (Port Elizabeth) WOD – Sat 10 November 2018

CrossFit Algoa (Port Elizabeth) WOD – Sat 10 November 2018

Featured Image – Bjorn warming up to hit FiCTOQ 2, our 2nd Benchmark Test for our Summer Transformation Challenge! Remember to get your Testing in ASAP!

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

SPECIALITY CLASS

8:00 – 9:00 The Handstand & Strict Handstand Push-up

RX & LITE WODS

1) Those who missed any of the Tests 1-4 (i.e. I.e. FiCTOQ 1 / FiCTOQ 2 / FiCTOQ 3A and 3B / NOV Challenge) please test today!

or if you have completed everything…

2) In Teams of 4:
100 Synchro Ground to OH (50kg/30kg) in M/F Pairs
100 Synchro T2B in M/F Pairs
100 Synchro Airsquats (All 4 synchro)
1 km Run (individuals can run ahead)

Score = Time (Indviduals time)

Intermediate (Int1) Option

In Teams of 4:
100 Synchro Ground to OH (40kg/25kg) in M/F Pairs
100 Synchro HKR in M/F Pairs
100 Synchro Airsquats (All 4 synchro)
1 km Run (individuals can run ahead)

Score = Time (Individuals time)

Beginner (Beg1) Option

In Teams of 4:
100 Synchro Ground to OH (30kg/20kg) in M/F Pairs
100 Synchro HKR in M/F Pairs
70 Synchro Airsquats (All 4 synchro)
800 m Run (individuals can run ahead)

Score = Time (Indviduals time)

TC Members (Beg3) Option

In Teams of 4:
100 Synchro Ground to OH (20kg/12kg) in M/F Pairs
100 Synchro Sit-ups in M/F Pairs
50 Synchro Airsquats (All 4 synchro)
600 m Run (individuals can run ahead)

Score = Time (Indviduals time)

EXTRAS
Chat to the coaches concerning our AFL Competitors program.

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/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

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