CrossFit Algoa (Port Elizabeth) WOD – Tues, 5 February 2019

CrossFit Algoa (Port Elizabeth) WOD – Tues, 5 February 2019

Featured Image – Our FiCT Team on the “Team Donny” WOD – Team Deadlift and Synchro Burpees!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #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

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) Bear Complex – E2ndMon2ndM for 14 min (7 Rnds) complete 1 Complex (climb to a max day)

Score = Load (kg)
Bear complex – Power clean, front squat, push press to rear rack, back squat, rear rack push press

then…

2) Climb the following ladder for 12 min:
1-2-3-4 etc… Bear Complex (50kg/35kg)
2-4-6-8 etc… Bar Muscle-ups

Score = Total Reps
*Bear complex – as above for (1) or cluster, to back rack, rear rack thruster

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

LITE WOD

1) Bear Complex – E2ndMon2ndM for 14 min (7 Rnds) complete 1 Complex (climb to a max day)

Score = Load (kg)
*Bear complex – Power clean, front squat, push press to rear rack, back squat, rear rack push press

Beg 2 – lower loads – 2 Complexes per Rnd

then…

2)
Int1 Option:

Climb the following ladder for 12 min:
1-2-3-4 etc… Bear Complex (45kg/31kg)
2-4-6-8 etc… Bar Muscle-ups
Int2 – Banded Bar M-up (Black/Purple)
Int3 – Jumping Bar M-up or stronger bands
Score = Total Reps
*Bear complex – as above for (1) or cluster, to back rack, rear rack thruster

Beginner Option (Beg1):

Climb the following ladder for 12 min:
1-2-3-4 etc… Bear Complex (35kg/25kg)
2-4-6-8 etc… Pull-ups (Purple/Green) and Ring Dips (Black/Purple)

Score = Total Reps
*Bear complex – as above for (1) or cluster, to back rack, rear rack thruster

Beginner Option (Beg2):

Climb the following ladder for 12 min:
1-2-3-4 etc… Bear Complex (25kg/15kg)
2-4-6-8 etc… Ring Rows (50cm/25cm) and Push-ups (floor/kneeling)

Score = Total Reps
*Bear complex – as above for (1) or cluster, to back rack, rear rack thruster

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

Leave a reply

Your email address will not be published.