CrossFit Algoa (Port Elizabeth) WOD – Thurs, 4 April 2019

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 4 April 2019

Featured Image – REGISTER for the @Endurade @EastCapeChamps 2019 …. there are divisions for RX, Intermediate and Beginners! The competition is therefore available to all levels of Fitness Enthusiasts! Our 5th Endurade East Cape Champs (@eastcapechamps) will take place on the 7, 8, 9 June 2019.

Register at: http://eastcapechamps.co.za/registration/.

For more info visit: http://eastcapechamps.co.za/

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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 Open of the Reebok CrossFit Games 2018 (https://games.crossfit.com/workouts)

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. (52kg) OHS, 50-lb. (22.5kg) DB snatches
Women perform 80-lb. (36kg) OHS, 35-lb. (15kg) DB snatches

Time cap: 14 minutes

Score = Time/TC plus 1 sec/rep missed

then…

2) EMOM for 10 min – 20m HS Walk

1m = 1 rep

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1)
Int1/2/3 – same
Beg1 – (20/15kg BB), (15/10kg DB); SU; Pull-ups
Beg2 – PU (P/G); (15kg/9kg BB ; 10kg/5kg DB)
Beg3 – 70 SU; RR (50/25cm); (7kg/PVC ; 10kg/5kg DB)

then…

2) Options:

Int1 – Same
Int2 – 15m
Int3 – 10m or 3 Wall Walks
Beg1 – 20 m Bear Walk (straight limbs)
Beg2 – 20 m Bear Walk (bent limbs)

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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