CrossFit Algoa (Port Elizabeth) WOD – Sat 6 April 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 6 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 And LITE WOD’s

1) Turkish Get-up’s 1 each – E2ndMOn2ndM for 12 min (count sets >80% 1RM)

Score = Max load for left and right (Load only counts when completed on both sides)

then…

2) In Teams of 2, complete the following Chipper FT:
100 Partner Wall Balls (10kg/6.3kg) – 1 for 1
10 Partner Rope Climb (4.5m) – 1 for 1
50 Synchro Step-ups (24kg/15kg at 61cm/51cm)
10 Partner Rope Climb (4.5m) – 1 for 1
25 Synchro DB Facing Burpees (step back, step up, jump over 2 feet)
10 Partner Rope Climb (4.5m) – 1 for 1
10 Synchro Turkish Get-ups (24kg/15kg)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

DB/KB can be used
WB – Side by side throwing to usual target, 1 for 1
TGU – Synchro at bottom, Synchro when standing locked out and Synchro at bottom again
DBF Bps – step back, step up, jump over 2 feet

Options:
Int1/2 – Same
Int3 – 20kg/12kg
Beg1 – WB 6.3kg/4.5kg ; DB/KB 15kg/10kg ; 20 Rope Pulls – Lying to standing (str legs) ; DBF Bps (step-over)
Beg2 – WB 4.5kg/3kg ; DB/KB 10kg/5kg ; 41cm box ; 20 Rope Pulls – Lying to standing (bent legs) ; DBF Bps (step-over)

EXTRAS WOD

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

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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