CrossFit Algoa (Port Elizabeth) WOD – Fri, 10 January 2019

CrossFit Algoa (Port Elizabeth) WOD – Fri, 10 January 2019

Featured Image – The 2019 Reebok CrossFit Games starts 21 February! The 2019 CrossFit Games Rule Book has been released! Find all the information at the following article… https://games.crossfit.com/article/2019-rulebook-released/open

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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 WOD

1) Complete the following for a single attempt at Max Reps each min for 10 min (5 Rnds):
Min 1 – Strict Pull-ups
Min 2 – Strict Ring Dips

Score = Total Reps

then…

2) AMRAP the following for 12 min:
10 GHD Sit-ups
20 Airsquats
10 HSPU
20 Jumping Alt. Lunges (10 e)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Intermediate Option (Int1)
Complete the following for a single attempt at Max Reps each min for 10 min (5 Rnds):
Min 1 – Strict Pull-ups
Min 2 – Strict Ring Dips

Score = Total Reps

Beginner Option (Beg1)
Complete the following for a single attempt at Max Reps each min for 10 min (5 Rnds):
Min 1 – Strict Pull-ups (Purple/Green)
Min 2 – Strict Ring Dips (Black/Purple)

Score = Total Reps

Beginner Option (Beg3)
Complete the following for a single attempt at Max Reps each min for 10 min (5 Rnds):
Min 1 – Strict Ring Rows
Min 2 – Strict Push-ups (toes/kneeling)

Score = Total Reps

then…

2) Intermediate Option (Int1)

Same as RX except 10 HSPU (floor/1 abmat riser)

Beginner Option (Beg1)

AMRAP the following for 12 min:
10 Sit-ups
20 Airsquats
10 Piked Push-ups (61cm/floor)
20 Alternating Lunges (10 e)

Score = Total Reps

Beginner Option (Beg3)

AMRAP the following for 12 min:
10 Sit-ups
20 Airsquats
10 Piked Push-ups (kneeling/floor)
20 Step-ups (41cm)

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/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

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