CrossFit Algoa (Port Elizabeth) WOD – Wed, 20 November 2019

CrossFit Algoa (Port Elizabeth) WOD – Wed, 20 November 2019

Featured Image – @SchmollyTheCrossFitAlgoaMascott showing us a thing or 2 on efficiency… getting in some foam rolling while catching up on her beauty sleep!!!! 🙂

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).

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

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

Score = Load

then…

b) Complete 3 Rnds (20 min) of the following:
Min 1,2 – AMRAP STOH (70kg/49kg)
Min 3,4 – AMRAP Legless Rope Climbing (4.1m)
Min 5,6 – AMRAP Box Jump Overs (61cm/51cm)
Rest 1 min

Score = Total Reps

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 – 65/42kg, LL/RC (2,25m)
Int2 – 60/40kg, 6x 1 pull-up/down climb (per ascent)
Int3 – 55/35kg, 6x R/PU
Beg1 – 50/32kg, 6x Jumping R/PU (per ascent), BSO
Beg2 – 40/25kg, 6x Rope Rows (1/0.5m), BSO (51cm)
Beg3/TC – 30/20kg, 6x Rope Rows (0.5/0m), BSO (41cm)
Rope Reps are per ascent (1 ascent = 1 rep)

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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