CrossFit Algoa (Port Elizabeth) WOD – Tues, 12 February 2019

CrossFit Algoa (Port Elizabeth) WOD – Tues, 12 February 2019

Featured Image – Partner Wall Ball Throws on the Beach this past weekend!!!!

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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) 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

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