CrossFit Algoa (Port Elizabeth) WOD – Tues, 15 January 2019

CrossFit Algoa (Port Elizabeth) WOD – Tues, 15 January 2019

Featured Image – Okkert on Double-Unders with Yogan and Willie on a short rest in the background!

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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) WOUNDED ANIMAL 1 (Compare 26 April 2018)
Complete the following FT:
20 Strict C2B Pull-ups
20 Strict Pull-ups
30 C2B Pull-ups
30 Pull-ups
…But EMOM complete 7.62 m HS Walk

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 5 Rnds of the following for time:
10 Burpee Box Jump Over (61cm/51cm)
15 DB Snatch (any) (30kgx1/20kgx1)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

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

LITE WOD

1) Int1 Option:

WOUNDED ANIMAL 1 (Compare 26 April 2018)
Complete the following FT:
14 Strict C2B Pull-ups
14 Strict Pull-ups
21 C2B Pull-ups
21 Pull-ups
…But EMOM complete 5m HS Walk
Int2 – 2 Wall Walks

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Beg1 Option:

WOUNDED ANIMAL 1
Complete the following FT:
20 Strict C2B Pull-ups (assisted)
20 Strict Pull-ups (assisted)
30 C2B Pull-ups (assisted)
30 Pull-ups (assisted)
…But EMOM complete 15 m Bear Walk (straight limbs)

Band – (Purple/Green assistance)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Beg2 Option:

WOUNDED ANIMAL 1
Complete the following FT:
20 Strict Ring Rows (Toes forward of rings – Men 50 cm forward/Women 25 cm forward)
20 Strict Ring Rows (Toes in line with rings)
30 Kipping Ring Rows (Toes forward of rings – Men 50 cm forward/Women 25 cm forward)
30 Kipping Ring Rows (Toes in line with rings)
…But EMOM complete further scaling 15m Bear Walk (Bent limbs)
*Beg3 7.62m Bear Walk (Bent limbs) and drop reps to 14/14/21/21

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2)
Int1 Option:

Complete 5 Rnds of the following for time:
10 Burpee Box Jump Over (61cm/51cm)
15 DB Snatch (any) (25kgx1/15kgx1)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1):
Complete 5 Rnds of the following for time:
10 BB Facing Burpees (jump back, up, over – 2 feet together)
15 DB Snatch (any) (15kgx1/10kgx1)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg2):
Complete 5 Rnds of the following for time:
10 BB Facing Burpees (stepping back, up, over)
15 DB Snatch (any) (15kgx1/10kgx1)

TC = 14 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/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

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