CrossFit Algoa (Port Elizabeth) WOD – Fri, 15 February 2019

CrossFit Algoa (Port Elizabeth) WOD – Fri, 15 February 2019

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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 – The Trap

3 Rnds of the following:

AMRAP 3:
20/15 Cal Airbike OR Class sub 200/150m Run
10/7 Muscle-ups
AMRAP Burpee BJO (61cm/51cm)
then Rest 2 min before the next Rnd

TC = 13 min

Score = Time/TC plus 1 sec/ Rep missed of the 50 BBJO

then…

2) Complete the following FT:

Sprint 25 Cal/ 18 Cal on each of the following, resting as needed between each:
Airbike
Rower
Ski Erg

Score = Sum of times for Airbike, Ski-erg and Rower (excluding all rests)

EXTRAS

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

LITE WOD

1) Int1 Option:

Same but M-ups 7/4

Beg1 Option:

FiCT 2019 – The Trap

3 Rnds of the following:

AMRAP 3:
15/10 Cal Airbike OR Class sub 150/100m Run
10/7 Pull-ups (Purple/Green)
AMRAP BB Facing Burpees
then Rest 2 min before the next Rnd

TC = 13 min

Score = Time/TC plus 1 sec/ Rep missed of the 50 BBJO

Beg2 Option:

FiCT 2019 – The Trap

3 Rnds of the following:

AMRAP 3:
12/8 Cal Airbike OR Class sub 100/70m Run
10/7 Ring Rows (50cm/25cm)
AMRAP BB Facing Burpees
then Rest 2 min before the next Rnd

TC = 13 min

Score = Time/TC plus 1 sec/ Rep missed of the 50 BBJO

then…

2) Int1 Option:
Same as Rx

Beg1 Option:
20 Cal/ 15 cal on each ergometer

Beg2 Option:
15 Cal/ 10 cal on each ergometer

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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