CrossFit Algoa (Port Elizabeth) WOD – Sat 15 June 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 15 June 2019

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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 & LITE WOD

1) EECC 2019 – Bronscor’s Total (http://eastcapechamps.co.za/2019-workouts/)

RX/INTERMEDIATE/BEGINNER – Event 6 A & B (Bronscor’s Total)

IF ALONE – complete each of the below in 3 min

Each find your Maximum Load on the following lifts:

A) 6 Min to find 2 Rep Max Bench Press

B) 6 Min to find a Max Load on Squat Clean
(*Power clean, Front Squat Allowed)

Event 6 Score = Sum of Max Load lifted for each Athlete on each movement

LITE Options:

Focus on form and technique – 3 Reps on each

then…

2)
RX – Event 5 (Wobbly) (http://eastcapechamps.co.za/2019-workouts/):

IF ALONE – complete Half the T2B, hold the F/Bridge as long as it takes you to complete half the T2B, complete the same number of Burpees, but AMRAP up to 50 OHS if alone!

Time to complete 80 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of T2B and Synchro BBF Burpees are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work one at a time on the OHS.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

Complete 80 OHS FT in the following intervals:

AMRAP Min 1-3:
21 T2B – partner holds a Front Bridge
15 Synchro BB Facing Burpees
AMRAP OHS (60kg/40kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
21 T2B – partner holds a Front Bridge
15 Synchro BB Facing Burpees
AMRAP OHS (60kg/40kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
21 T2B – partner holds a Front Bridge
15 Synchro BB Facing Burpees
AMRAP OHS (60kg/40kg) until 11

TC = 11 min

Score = Time 80 OHS Completed or TC plus 1 sec/rep missed on the 80 OHS

Rest 1 min and M2 & F2 complete the same sequence

Total TC = 23 min

INTERMEDIATE – Event 4 (Wobbly):

Time to complete 80 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of T2B and Synchro BBF Burpees are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work 1 at a time on the OHS.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

AMRAP Min 1-3:
15 T2B – partner holds a Front Bridge
12 Synchro BB Facing Burpees
AMRAP OHS (50kg/30kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
15 T2B – partner holds a Front Bridge
12 Synchro BB Facing Burpees
AMRAP OHS (50kg/30kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
15 T2B – partner holds a Front Bridge
12 Synchro BB Facing Burpees
AMRAP OHS (50kg/30kg) until 11

TC = 11 min

Score = Time 80 OHS Completed or TC plus 1 sec/rep missed on the 80 OHS

Rest 1 min and M2 & F2 complete the same sequence

Total TC = 23 min

BEGINNER – Event 5 (Wobbly):

Time to complete 80 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of HKR and Synchro BBF Burpees are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work 1 at a time on the OHS.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

AMRAP Min 1-3:
15 Hanging Knee Raises – partner holds a Front Bridge
9 Synchro BB Facing Burpees
AMRAP OHS (30kg/20kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
15 Hanging Knee Raises – partner holds a Front Bridge
9 Synchro BB Facing Burpees
AMRAP OHS (30kg/20kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
15 Hanging Knee Raises – partner holds a Front Bridge
9 Synchro BB Facing Burpees
AMRAP OHS (30kg/20kg) until 11

TC = 11 min

Score = Time 80 OHS Completed or TC plus 1 sec/rep missed on the 80 OHS

Rest 1 min and M2 & F2 complete the same sequence

Total TC = 23 min

LITE Options:

Int1 – 15 T2B, 12 S/BBFB, OHS (50/30kg)
Int2 – OHS (43/270kg)
Int3 – OHS (38/25kg)
Beg1 – 15 HKR, 9 S/BBFB, OHS (30/20kg)
Beg2 – 15 Sit-ups, 9 S/BBFB (step over), OHS (20/12kg)

BBF Bps standard – stepping back, up, jump over

EXTRAS

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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! 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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