CrossFit Algoa (Port Elizabeth) WOD – Wed, 2 October 2019

CrossFit Algoa (Port Elizabeth) WOD – Wed, 2 October 2019

Featured Image – Spot the odd one out!:)

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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 Algoa’s September Challenge – Re-Test

A “Fran-like” AMRAP of 8 min:
15 Thrusters (45kg/30kg)
15 C2B Pull-ups

Score = Total Reps

then…

2) AMRAP the following for 15 min (5 Rnds):
Min 1 – Strict HSPU
Min 2 – Strict T2B
Min 3 – Strict Ring Dips

Score = Total Reps

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!

then…

2) Options:
Int1 – same
Int2 – S/HSPU (1/2 Abm)
Int3 – S/HSPU (2/3 Abm), S/RD (R/B), 50/33kg
Beg1 – P/PU (61cm/flr), S/RD (B/P), 45/30kg, BSO (61/51cm)
Beg2 – Sled plus 20/10kg, P/PU (Flr/K), Seated PD (Str), 30/20kg, BSO (51cm), BBF Bps (S/o)
Beg3 (T/C) – Sled plus 10/0kg, P/PU (K), Seated PD (Bnt), 15/7kg, BSO (41cm), Bps

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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