CrossFit Algoa (Port Elizabeth) WOD – Wed, 27 November 2019

CrossFit Algoa (Port Elizabeth) WOD – Wed, 27 November 2019

Featured Image – Jemima “Might Mouse” on some strict pressing while her sister “Awesome” Amber watches on!

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).

#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

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

RX’ED WOD

1) Pause Front Squat 3×2 (Take 95% of 90% of your 1RM FS)
(Hold in hole for 3 sec)

Score = Load

then…

2) AMRAP the following for 25 min:
3 Burpee Box Jump Over (76cm/61cm)
6 Push-ups
9 T2B
12 DB Power Snatch – alt (30kg/20kg)
15 DB Squats (30kg/20kg)
21 Cal Row OR 21 SDHP (20kg/12kg)

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 – 25kg/15kg
Int2/3 – 22.5/15kg
Beg1 – 15/10kg, B/BJO (61/51cm), HLR, SDHP (16/10kg)
Beg2 – 10/7.5kg, B/BSO (61/51cm), PU (T/K), HKR, SDHP (12/8kg)
Beg3/TC – 7.5/5kg, B/BSO (51cm), PU (K), SU, SDHP (8/5kg)

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

Leave a reply

Your email address will not be published. Required fields are marked *