CrossFit Algoa (Port Elizabeth) WOD – Wed, 13 November 2019

CrossFit Algoa (Port Elizabeth) WOD – Wed, 13 November 2019

Featured Image – Our 18:00 Newton Park Class on those double-unders!:)

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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)
a) Pause Front Squat 5×3 (Take 85% of 90% of your 1RM FS)
(Hold in hole for 3 sec)

Score = Load

then…

b) AMRAP 15 min:
200 m Bumper Run (20kg/15kg)
7 Strict C2B Pull-ups
7 Strict HSPU
10 Clusters (20kg/15kg)

Score = Total Reps
10m = 1 Rep
44 Reps/Rnd (40 r/rnd Int1/2/3)

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

LITE WOD

1) Beginners – Reduce loading to maintain great form
TC SS – Light Loading

then…

2) Options:
Int1 – 5 S/C2B, 5 S/HSPU
Int2 – 5 S/PU, 5 S/HSPU (1/2 AbM)
Int3 – Run 15/10kg, 5 S/PU, 5 S/HSPU (2/3 AbM)
Beg1 – Run 15/10kg, 7 C2B (P/G), 7 Piked PU (61cm/flr)
Beg2 – Run 10/5kg, 7 RR (1/0.5m), 7 Piked PU (flr/kns)
Beg3/TC – Run 5/2.5kg, 7 RR (0.5/0m), 7 Piked PU (kns), 12/7kg

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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