CrossFit Algoa (Port Elizabeth) WOD – Thurs, 30 May 2019

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 30 May 2019

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Foam Roll/Trigger/Warm-up/Mobilise/Activate


1) CrossFit HQ WOD (190521)

3 rounds for time of:
1000-m row
15 Clean (any) and Jerks (any) (61kg/43kg)

TC = 20 min

Score = Time/TC plus 1 sec/Rep missed
CFA Sub: 1000m Row – 100 SDHP (20kg/13kg)


2) Complete 4 Rnds of the following FT:
20 sec L-sit cumulative hold time
20 sec X-Bridge Non-dominant cumulative hold time
20 sec X-Bridge Dominant cumulative hold time
20 Hallow Rocks
20 Hallow Arch Rocks

TC = 10 min

Score = Time/TC plus 1 sec/Rep missed


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


1) Options:
Int1 – same
Int2 – 55/38kg, 1000m Row sub 100 SDHP (20/13kg)
Int3 – 50/35kg, 1000m Row sub 100 SDHP (20/13kg)
Beg1 – 40/25kg, 900m Row sub 90 SDHP (16/12kg)
Beg2 – 25/15kg, 750m Row sub 75 SDHP (12/8kg)


2) Options:
Int1 – same
Int2 – weak L-sit, Side-B (arm up)
Int3 – 1 leg L-sit, Side-B
Beg1 – Tuck sit, Side-B, Hall Rock Lifts, Hallow Arch Lifts (superman)
Beg2 – Tuck sit (1 ft down), Kneeling Side-B, Hallow Crunch, Supermans


Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on 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 Qualified for the 2019 Reebok CrossFit Games. He 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 –

Cool-down/Trigger Ball/Foam Roll/Stretch

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