CrossFit Algoa (Port Elizabeth) WOD – Mon, 19 November 2018

CrossFit Algoa (Port Elizabeth) WOD – Mon, 19 November 2018

Feature Image – Thando on Rope climbs while Don and Coach Anje watch on! Double “Karen” and 30 Rope Climbs for time proved to be FUN!!!!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) Mixed Tabata of the following for 12 min (24 Rnds):
1st 20 sec – C2B Pull-ups
2nd 20 sec – Deficit HSPU (15cm/9cm)
3rd 20 sec – Ring Dips

Score = Total Reps

then…

2) Complete 5 Rnds of the following FT:
20 Airsquats
20 Hallow Rocks
20 Hallow Arch Rocks
20 Alternate Jumping Lunges

TC = 18 min

Score = Time/TC plus 1 sec/rep missed
BB – competitors see upscaled AFL Comp WOD!

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) Scaling – A large amount of local fatigue will occur…choose a skill and strength level with which you can keep working for at least 15 sec’s of the 20 sec.

Intermediate Option (Int1):

1) Mixed Tabata of the following for 12 min (24 Rnds):
1st 20 sec – Pull-ups
2nd 20 sec – HSPU (Floor/1 Abmat)
3rd 20 sec – Ring Dips (Black/Purple)

Score = Total Reps

Beginner Option (Beg1):

1) Mixed Tabata of the following for 12 min (24 Rnds):
1st 20 sec – Pull-ups (Purple/Green)
2nd 20 sec – Piked Push-ups (floor/kneeling)
3rd 20 sec – Seated Parallette Dips (legs straight)

Score = Total Reps

TC Challenge Members (Beg3)

1) Mixed Tabata of the following for 12 min (24 Rnds):
1st 20 sec – Ring Rows (kipping)
2nd 20 sec – Piked Push-ups (floor/kneeling)
3rd 20 sec – Push-ups (floor/kneeling)

Score = Total Reps

then…

2) Scaling – This is a long workout! Reduce volume as needed to complete within 30-40 min

Intermediate Option (Int1):

Complete 5 Rnds of the following FT:
20 Airsquats
20 Hallow Rocks
20 Hallow Arch Rocks
20 Alternate Jumping Lunges

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1):

Complete 5 Rnds of the following FT:
15 Airsquats
15 Hallow Rock lifts
15 Hallow Arch lifts
15 Alternating Lunges

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

TC Challenge Members (Beg3)

Complete 5 Rnds of the following FT:
12 Airsquats
12 Hallow Crunches
12 Kneeling – Opp arm & leg lift
12 Alternating Lunges

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

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 placed 2nd in the Mens 40-44 yrs at the 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

Leave a reply

Your email address will not be published.