CrossFit Algoa (Port Elizabeth) WOD – Thurs, 1 August 2019

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 1 August 2019

Featured Image – The 2019 Reebok CrossFit Games starts today! The Opening ceremony will be around 16:00 South African time. CrossFit Algoa owner, Dave Levey, registered yesterday for his 4th CrossFit Games appearance… the highest number of appearances by a South African at the Reebok CrossFit Games ever!

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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’ED WOD

1) CrossFit HQ WOD (190725) – Complete the following for time.

a) Death by strict C2B Pull-ups – 1 Rep on 1st min, 2 Reps on 2 min etc.. When fail start with the next ladder
b) Death by strict Pull-ups – 1 Rep on 1st min, 2 Reps on 2 min etc.. When fail start with the next ladder
c) Death by kipping C2B Pull-ups – 1 Rep on 1st min, 2 Reps on 2 min etc..

TC = 30 min

Score = Total Reps (Note scores for each)

Description:
3 times through with a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able. Begin with strict chest-to-bar pull-ups. Once you fail, start over with strict chin-over-bar pull-ups. Once you fail, start over with kipping chest-to-bar pull-ups. Use as many sets each minute as needed.

then…

2) Tabata the following:
a) DU
b) Airsquats
c) Push-ups

Score = Total Reps Each

EXTRAS WOD

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

LITE WOD

1) Options:
Beg1 – G/P band
Beg2 – RR (1/0.5m), RR (0.5/0m), Kipping RR (0.5/0m)

then…

2) Options:
Beg1 – SU, PU (Toes/Knees)
Beg2 – SU, PU (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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