CrossFit Algoa (Port Elizabeth) WOD – Tues, 12 November 2019

CrossFit Algoa (Port Elizabeth) WOD – Tues, 12 November 2019

Featured Image – The Reebok CrossFit Games Open for 2020 is done!! A MASSIVE CONGRATULATIONS goes out to everyone from CrossFit Algoa who registered and participated in The Open!!!!!

#AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #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’ED WOD

Reminder T/Chall to complete any outstanding testing 1/2/3

1) In pairs AMRAP the following for 10 min:
Athlete 1 – 2 Rope Climbs (4.5m)
Athlete 2 – AMRAP Burpees

Score = Total Reps (RC and Bps)
NB Burpees – double leg jump back, double leg jump up, jump and clap overhead (feet must leave floor)

then…

2) Complete 3 Rnds for time of:
21 TNG Power Clean (60/40kg)
21 GHD Sit-ups

TC = 10 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:
Int1 – same
Int2 – 2.25m (Half – no jump)
Int3 – 12 Assist. R/PU
Beg1 – 4 R/Pulls – lying to stand (str legs)
Beg2 – 4 R/Pulls – lying to stand (bnt legs)
Beg3/TC – 6 Rope Rows

2) Options:
Int1 – 55/37kg, 15 GHD SU (or 21 W-SU 24/16kg)
Int2 – 50/33kg, 21 W-SU (20/12kg)
Int3 – 45/29kg, 21 W-SU (20/12kg)
Beg1 – 40/25kg, 21 W-SU (16/12kg)
Beg2 – 30/20kg, 21 SU
Beg3/TC – 20/12kg, 15 SU

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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