CrossFit Algoa (Port Elizabeth) WOD – Tues, 1 October 2019

CrossFit Algoa (Port Elizabeth) WOD – Tues, 1 October 2019

Featured Image – The CrossFit Games OPEN is starts next week Friday – 10 October! For more info and to Register go visit games.crossfit.com

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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 WODS

1) Front Squat 1 RM Test

Score = Load

Guidelines For Testing 1 RM:
5 @ 40-50%; 3 @ 60%; 1 @ 75%; 1 @ 85% (if you need you can do 1 at 90-92%)…then attempt at 1RM plus a pinch (1-5kg)
Use a belt, be safe, do not be greedy!

Then…

2) Reebok CrossFit Games – Open Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. (9.1kg) wall ball to 10 ft.
W 14-lb. (6.3kg) wall ball to 9 ft.

Scaled
Men throw 14-lb. (6.3kg) ball to 10-ft. target
Women throw 10-lb. (4.5kg) ball to 9-ft. target

For further Scalings for Masters and Teenagers please visit : https://games.crossfit.com/workouts/open/2019

RX – 10ft/9ft target; Class Row Sub – 19 SDHP RX/Int (20/12kg)

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

LITE WOD

1) Options:
Beginners – Reduce loading to maintain great form (5×3 on an appropriate load)

2) Options:
For further Scalings for Masters and Teenagers please visit : https://games.crossfit.com/workouts/open/2019

RX – 10ft/9ft target; Class Row Sub – 19 SDHP RX/Int (20/12kg)
Scaled – Men throw 14-lb. (6.3kg) ball to 10-ft. target; Women throw 10-lb. (4.5kg) ball to 9-ft. target; For Masters and Teenagers please visit : https://games.crossfit.com/workouts/open/2019;

Int1/2/3 – Same, 19 SDHP RX/Int (20/12kg)
Beg1 – 6.3/4.5kg, 19 SDHP (16/10kg)
Beg2 – 6.3/4.5kg (height bolts), 12/8kg
Beg3(T/C) – 4.5/3kg, 10/5kg

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). 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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