Featured Image – Partner Wall Ball Throws on the Beach this past weekend!!!!
#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) FiCT 2019 – Strongman Diane – FT:
25 m KB Carry (32kgx2/24kgx2)
then, 9-6-3 of:
Deficit HSPU (25cm/17cm)
SB Cleans (84kg/61kg) Class Sub with BB Power Cleans (same load) but competitors do Rx
then
25 m Heavy Sled Drag (walking backwards holding straps in hands) (180kg/125kg)
TC = 8 min (Extended Class Cap 12 min)
Score = Time/TC plus 1 sec/rep missed
then…
2) AMRAP 10 min (in teams of 6) – Backwards sled drag (same as above):
10 m Backwards Sled Drag (same as above), pass to next athlete and complete…
10 Burpees, fall into back of line
Score = Total Meters plus Reps
1 m = 1 rep
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!
LITE WOD
1) Int1 Option:
FiCT 2019 – Strongman Diane – FT:
25 m KB Carry (32kgx2/24kgx2)
then, 9-6-3 of:
Deficit HSPU (15cm/9cm) (Int2 – 9cm/6cm) (Int3 – 3 cm/floor)
SB Cleans (60kg/40kg) Class Sub with BB Power Cleans (75kg/52kg) but competitors do SB’s
then
25 m Heavy Sled Drag (walking backwards holding straps in hands) (140kg/100kg)
TC = 8 min (Extended Class Cap 12 min)
Score = Time/TC plus 1 sec/rep missed
Beg1 option:
FiCT 2019 – Strongman Diane – FT:
25 m KB Carry (24kgx2/16kgx2)
then, 9-6-3 of:
Piked PU (61cm/floor)
BB Power Cleans (60kg/40kg) but competitors do SB’s
then
25 m Heavy Sled Drag (walking backwards holding straps in hands) (90kg/60kg)
TC = 8 min (Extended Class Cap 12 min)
Score = Time/TC plus 1 sec/rep missed
Beg2 Option:
FiCT 2019 – Strongman Diane – FT:
25 m KB Carry (16kgx2/10kgx2)
then, 9-6-3 of:
Piked PU (floor/kneeling but knees raised on 2 abmats)
BB Power Cleans (40kg/25kg) but competitors do SB’s
then
25 m Heavy Sled Drag (walking backwards holding straps in hands) (60kg/40kg)
TC = 8 min (Extended Class Cap 12 min)
Score = Time/TC plus 1 sec/rep missed
then…
2)
Int1/Beg1/Beg2 Option:
AMRAP 10 min (in teams of 6) – Backwards sled drag (same as above):
10 m Backwards Sled Drag (same loading as above), pass to next athlete and complete…
10 Burpees, fall into back of line
Score = Total Meters plus Reps
1 m = 1 rep
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