CrossFit Algoa (Port Elizabeth) WOD – Wed, 27 March 2019

CrossFit Algoa (Port Elizabeth) WOD – Wed, 27 March 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’ED WOD

1) Workout 3 of the Age-Group Online Qualifyer (AGOQ) of the Reebok CrossFit Games 2018 (https://games.crossfit.com/workouts/onlinequalifiers/2018/3)

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. (15.24m) handstand walk – 10 reps (1.524m = 1 rep)
100 double-unders
50-cal. row Or Sub 50 SDHP (20kg/12kg)
100 double-unders
50-ft. (15.24m) handstand walk – 10 reps (1.524m = 1 rep)
100 double-unders

Men throw 20-lb. (9.1kg) ball to 10-ft. target; HSW (2x 7.62m)
Women throw 14-lb. (6.3kg) ball to 9-ft. target; HSW (2x 7.62m)

NB – 520 Reps/Rnd

Score = Total Reps

then…

3) Accumulate 3 minutes of L-sitting FT

TC = 9 min

Score = Time/TC plus 1 sec/sec missed

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

LITE WOD

1) Workout 3 of the Age-Group Online Qualifyer (AGOQ) of the Reebok CrossFit Games 2018 (https://games.crossfit.com/workouts/onlinequalifiers/2018/3)

Options:

Int1/2/3 – Same as RX but Int3 can do 10m HS Walk or 3 Wall Walks and 70 DU each time
Beg1 – (6.3kg/4.5kg) ; Single-Unders ; Bear Walk – straight limbs (2x 7.62m); Sub 50 SDHP (16kg/10kg)
Beg2 – (4.5kg/3kg) ; Single-Unders ; Bear Walk – bent limbs (2x 7.62m); Sub 50 SDHP (12kg/8kg)

then…

3) Options:
Int1 – Same as Rx
Int2/3 – Weak L-sit (knees bent 30-45 degrees)
Beg1 – L-sitting
Beg2 – L-sitting 1 foot down (5 sec, alternating)
Beg3 – Front Bridging

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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