CrossFit Algoa (Port Elizabeth) WOD – Thurs, 5 December 2019

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 5 December 2019

Featured Image – CrossFit Algoa Kids having tons of fun on Day 1 of their Holiday Camp yesterday!!

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) Complete any strength testing missed this week (Mon – Front Squat / Tues – Strict Press / Wed – Power Clean)

For those who completed all three tests…complete the following:

Airbike Test – 50/35 Cal for Time

Score = Time

then…

2) T/Challenge Members must Re-Test on Tests 1/2/3 if they missed any of these from Monday to Wednesday!

Complete 3 Rnds of the following FT:
600m Run
30m HS Walk
30m Burpee Broad Jump

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

LITE WOD

1) Options:
Beg/TC – Reduce loading to maintain great form

2) Options:
Int1 – 25m HSW
Int2 – 20m HSW
Int3 – 15m HSW or 5 WW
Beg1 – 10 Half WW
Beg2 – BW (str) 30m
Beg3/TC – Run 500m, BW (bnt) 30m, Burpee Step Forward

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 5th 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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