CrossFit Algoa (Port Elizabeth) WOD – Thurs, 26 September 2019

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 26 September 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’ED WOD

1) Overhead Squat 5 – E2ndMon2ndM for 10 min

Score = Load

then…

If missed, Test T/C 1/2/3…
For the rest…

2) Complete the following couplet FT:
100-80-60-40-20-10 DU
20-18-16-14-12-10 C2B PU

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

LITE WOD

1) Options:
Reduce loading to maintain great form.

then…

2) Options:
Int1/2- same
Int3 – 80-60-40-20-10-5 DU, PU
Beg1 – SU, PU (P/G)
Beg2 – SU, RR (1/0.5m)
Beg3 – 80-60-40-20-10-5 SU, RR (0m)

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 6th in 2019. 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). 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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