CrossFit Algoa (Port Elizabeth) WOD – Tues, 9 July 2019

CrossFit Algoa (Port Elizabeth) WOD – Tues, 9 July 2019

Featured Image – Dave’s Games Bound Fundraiser Workouts, DLGB 19.1, 19.2, 19.3 have been released! Go to the link below and scroll down to download the Workouts!

Online Comp Deadline (Mon 15 July) and Box Comp @CrossFitAlgoa (Sat 13 July)

Click HERE to find out more info and to Download the Workouts!

Click on the links below to register for either competition:

Games Bound ONLINE Competition Registration (Worldwide)

Games Bound BOX Competition Registration (CrossFit Algoa – Port Elizabeth)

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #CrossFit #CrossFitGames #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) Front Squat 3-3-3 (count sets >80% 1RM)

Score = Load

b) Unbroken Front Squat 10 (60-70% 1RM), rest 3 min Unbroken Front Squat 20 (50-60% 1RM)

Score = (10 x Max Load) + (20 x Max Load) – note time taken to complete in full

then…

2) Complete the following Sprint Chipper FT:
7 m HS Walk (Regional Ramp – stairs and return ramp)
21 Wall Balls (13.6kg/9.1kg)
14 Parallette HSPU (25cm/17.5cm)
21 Wall Balls (13.6kg/9.1kg)
7 m HS Walk (Regional Ramp – stairs and return ramp)

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1) Options:
Reduce to lower loadings on 10s/20s as needed

then…

2) Options:
Int1 – 7m Bumper HSW (over 25kg – 2 sets), 10/6.3kg, D/HSPU (15/9cm)
Int2 – 7m HSW, 10/6.3kg, D/HSPU (3/1.5cm)
Int3 – 7m HSW or 3 WW, 10/6.3kg, HSPU
Beg1 – 21m Bear Walk (str), 6.3/4.5kg, PPU (61cm/Fl)
Beg2 – 21m Bear Walk (bnt), 4.5/3kg, PPU (Fl/knees)

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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