CrossFit Algoa (Port Elizabeth) WOD – Thurs, 17 January 2019

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 17 January 2019

Featured Image – Class on a CrossFit Algoa Benchmark, Wounded Animal No. 1! This workout  proves to be a tough Met Con to complete, involving various pull-up variations coupled with handstand walking every minute on the minute!

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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) Practice Kipping Pull-ups

Score = For Quality

then…

2) Complete 3 Rnds of the following FT:
900 m Row (Sub 90 SDHP 20kg/13kg)
9 Bar M-ups
9 Deficit HSPU (25cm/17cm)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

“LITE” WOD

1) Practice Kipping Pull-ups

Score = For Quality

Beginners – Practice Kipping Ring Rows

then…

2)

Int1 Option:

Complete 3 Rnds of the following FT:
900 m Row (Sub 90 SDHP 20kg/13kg)
5 Bar M-ups
9 Deficit HSPU (15cm/9cm)
*Int2 – Banded/jumping Bar-m-up

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

Beg1 Option:

Complete 3 Rnds of the following FT:
800 m Row (Sub 80 SDHP 16kg/10kg)
9 Strict C2B Pull-ups (purple/green)
9 Strict Ring Dips (black/purple)
9 Deficit Piked Push-ups (1 abmat deficit on 61cm/floor)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

Beg2 Option:

Complete 3 Rnds of the following FT:
700 m Row (Sub 70 SDHP 12kg/5-8kg)
9 Ring Rows (strict) (50 cm / 25 cm forward)
9 Push-ups (floor/kneeling)
9 Piked Push-ups (floor/kneeling)

TC = 20 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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