CrossFit Algoa (Port Elizabeth) WOD – Mon, 1 April 2019

CrossFit Algoa (Port Elizabeth) WOD – Mon, 1 April 2019

Featured Image – Only 25% of RX’ed men and 11% of RX’ed women completed Open Workout 19.5. For the full score analysis on Open Workout 19.5 click on the following link: https://games.crossfit.com/article/195-workout-analysis/open  

(Image courtesy of CrossFit, Inc.)

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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) Last chance to Test on March’s Challenge ….
Max L-Sit Hold Time (20 cm between top of bumper and parallettes for min feet height)

Score = Total Time of Max Hold
*Time ends when athletes heels touch bumpers or any other part of body touches the floor

then…

2) “DT” Meets A Monkey:

Complete 5 Rnds FT (BB 70kg/49kg):
10 BB Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
10 C2B Pull-ups

TC = 18 min

Score = Time/TC plus 1 sec/rep missed
(NB – BBF Burpee standard – jump back, up and over)

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

LITE WOD

1) Last chance to Test on March’s Challenge ….

INTERMEDIATE (Int1)
Same

BEGINNER (Beg1 and 2)

Max Tuck Sit Hold Time (Standard parrallette height 40 cm)

Score = Total Time of Max Hold
*Time ends when athletes feet or any other part of body touches the floor

BEGINNER (Beg3)

Max Front Bridge Hold Time

Score = Total Time of Max Hold
*Time ends when any part of athletes body touches the floor besides the elbows and forefoot

then…

2) LITE Variant of “DT Meets A Monkey”

Options:
Int1/2 – Same
Int3 – 61kg/43kg ; Pull-ups
Beg1 – 50kg/35kg ; Banded PU (P/G) ; BBF Bps (stepping back, up but jump over)
Beg2 – 30kg/20kg ; RR (50cm/25cm) ; BBF Bps (stepping back, up, over)

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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