CrossFit Algoa (Port Elizabeth) WOD – Thurs, 29 November 2018

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 29 November 2018

Featured Image – Catch Coach Dave and some awesome athletes from PE at the “All In” Sports Ministry Conference to be held this weekend! To sign-up for the Conference please CLICK HERE to Register, even though entry is free! CLICK HERE to go to Facebook for more info on the event!

#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 WOD

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

For the rest…complete TEST 2 … FiCTOQ 2…

#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) AMRAP the following for 10 min:
50 DU
20 Wall Balls (9.1kg/6.3kg to 10ft/9ft targets)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Those who missed yesterday’s Re-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)

AMRAP the following for 10 min:
30 DU
20 Wall Balls (9.1kg/6.3kg to 10ft/9ft targets)

Score = Total Reps

Beginner Option (Beg1)

AMRAP the following for 10 min:
50 SU
15 Wall Balls (6.3kg/4.5kg to 10ft/9ft targets)

Score = Total Reps

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

AMRAP the following for 10 min:
30 SU
15 Wall Balls (4.5kg/3kg to 10ft/9ft targets)

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 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

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