CrossFit Algoa (Port Elizabeth) WOD – Wed, 9 January 2019

CrossFit Algoa (Port Elizabeth) WOD – Wed, 9 January 2019

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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) AMRAP the following for 4 Rnds (24 min):
Min 1 – BB Facing Burpees
Min 2 – KB Swings (32kg/24kg)
Min 3 – DU
Min 4 – T2B
Min 5 – Rowing OR Sub SDHP (20kg/12kg)
Min 6 – Rest

Score = Total Reps
*For those who have not been training, work for 20-30 sec, rest for 30-35 sec

EXTRAS

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

LITE WOD

1)
Intermediate (Int1)

Same as RX except KB Swings (24kg/16kg)

Beginner (Beg1)

AMRAP the following for 4 Rnds (24 min):
Min 1 – BB Facing Burpees (step back, up, over)
Min 2 – KB Swings (16kg/10kg)
Min 3 – SU
Min 4 – Hanging Leg Raises (Beg2 – HKR)
Min 5 – Rowing OR Sub SDHP (16kg/10kg)
Min 6 – Rest

Score = Total Reps

Beginner (Beg1)

AMRAP the following for 4 Rnds (24 min):
Min 1 – Burpees
Min 2 – KB Swings (12kg/5-8kg)
Min 3 – SU
Min 4 – Sit-ups
Min 5 – Rowing OR Sub SDHP (12kg/5-8kg)
Min 6 – Rest

Score = Total Reps
*For those who have not been training, work for 20-30 sec, rest for 30-35 sec

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/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

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