CrossFit Algoa (Port Elizabeth) WOD – Thurs, 12 December 2019

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 12 December 2019

Featured Image – The Christmas Party and Prize Giving Function was awesome! Thank you to all who could make it at this busy time of the year!! 
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).
#Christmas2019 #BirthOf Christ #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) EMOM 10 min – 1 Clean (squat), 3 Front Squats
Score = Load
Scaling – Choose a load that you can maintain great form on; Power Clean plus 4 Front Squats allowed
then…
2) AMRAP the following for 18 min:
21 sec L-sit
18 Wall Balls (10kg/6.3kg)
15 T2B
12 Strict HSPU
Score = Total Reps
EXTRAS WOD
Chat to our coaches about completing extras from Tier 1 of our competitors program!
LITE WOD
1) Options:
Scaling – Choose a load that you can maintain great form on; Power Clean plus 4 Front Squats allowed
2) Options:
Int1 – L-sit
Int2 – Weak L-sit, S/HSPU (1/2 AbM)
Int3 – 1 leg L-sit, S/HSPU (3/2 AbM)
Beg1 – T-sit, WB 6.3/4.5kg, HLR, PPU (61cm/flr)
Beg2 – 1 Ft dwn T-sit, 6.3/4.5kg, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), HKR, PPU (Flr/K)
Beg3/TC – F-B, 6.3/4.5kg, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), SU, PPU (K)
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

Leave a reply

Your email address will not be published.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