CrossFit Algoa (Port Elizabeth) WOD – Fri, 31 May 2019

CrossFit Algoa (Port Elizabeth) WOD – Fri, 31 May 2019

Featured Image – Owner and Head Coach of CrossFit Algoa, Dave Levey secures a spot to the Reebok CrossFit Games for the 4th time! Catch The Herald’s article at:  https://www.heraldlive.co.za/sport/2019-05-30-pes-dave-levey-gains-ticket-to-reebok-crossfit-games-in-us/ (Image courtesy of CrossFit, Inc.)

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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)
a) Practice Pistols

Score = For Quality

b) 50 Alternating Pistols FT

Score = Time

then…

2) CrossFit HQ WOD (190522)

2 rounds, at any pace to get the same numbers:

Lunge 100 ft. (30.48m) AFSAP
Handstand walk 100 ft. (30.48m) AFSAP
50 strict pull-ups AFSAP
50 push-ups AFSAP

TC = 18 min

Score = Sum of (Number of sets for each exercise) / If you do not finish in the TC then sets plus remaining reps is your score

I.e. Rnd 1 is 15 sets = 2 sets + 3 sets + 5 sets + 10 sets ; Rnd 2 was exactly the same, so the score is 30 (30 sets)
I.e. If you could do each 1 unbroken, that is 8 sets in 2 Rnds.
I.e. If hit TC – If Did 35 sets but still had 50 reps to do, your score is 80.
NB – Leaderboard is inverted – Lowest score wins!

AFSAP/AFRAP = As few sets/reps as possible.

EXTRAS

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

LITE WOD

1) Options:
(Banded assistance – Band in squat rack at top of knee cap height, under bottom)
Int1 – Pistols (Squat Rack band – R/B)
Int2 – Pistols (Squat Rack band – B/P)
Int3 – Pistols (Squat Rack band – P/G)
Beg1 – Bench Pistols (bench press height) cm?
Beg2 – Alternating Lunges

then…

2) Options:
Int1/2/3 – Same (Int3 – 10 WW)
Beg1 – Bear Walk (str), S/PU (P/G), 30 Push-ups
Beg2 – 20m Lunge, Bear Walk (bent), RR (50cm/25cm), 30 Push-ups (k)

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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