CrossFit Algoa (Port Elizabeth) WOD – Fri, 20 December 2019

CrossFit Algoa (Port Elizabeth) WOD – Fri, 20 December 2019

Featured Image – The Turkish Get-up…a great functional movement for developing shoulder stability and core strength! When completed on lighter loading for success reps it does a wonderful job of challenging your engine (cardiovascular and respiratory systems)!

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 WOD

1)
a) Strict HSPU for Max Depth 3 – E90sOn90s for 6 min (4 Rnds)

Straight into…

b) Kipping HSPU for Max Depth 3 – E90sOn90s for 6 min (4 Rnds)

Score = Depth in cm for A and B
NB – Record Depth in cm or Riser Height in cm

then…

2) AMRAP the following for 16 min:
45 sec Handstand Hold
30 sec L-sit
15 GHD SU
10m HS Walk

Score = Total Reps
1 m = 1 Rep; 3 sec = 1 Rep
(i.e. 50 reps/Rnd)

LITE WOD

1) Options & Scoring:
Rx/Int1,2 – all use RX (must be deficit – depth in cm)
Int3 – Riser on HSPU (height in cm)
Beg1 – All 8 Rnds – Deficit PPU (61cm/Floor) Depth in cm
Beg2 – All 8 Rnds – Deficit PPU (Kneeling 51cm/Kneeling) Depth in cm
Beg3 – All 8 Rnds – Deficit PPU (Kneeling) Depth in cm

then…

2) Options:
Int1 – Sit-up (20/15kg)
Int2 – same, Weak L-sit
Int3 – same, 1 leg L-sit, 3 WW
Beg1 – Piked Hold (61/51cm), T-sit, Sit-up (16/12kg), 3 WW(1/2)
Beg2 – Piked Hold (Floor), T-sit(1 ft dwn), Sit-up (10/5kg), BW (Str)
Beg3 – Push-up (top hold), F-Bridge, Sit-up, BW (Bnt)

EXTRAS WOD

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

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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