CrossFit Algoa (Port Elizabeth) WOD – Mon, 23 December 2019

CrossFit Algoa (Port Elizabeth) WOD – Mon, 23 December 2019

Featured Image – Intern coach Thando giving the class an overview of the Workout to follow at #CrossFitAlgoaSummerstrand!

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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).

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

RX’ED and LITE WODS

1) Complete the following FT with a BB (80kg/55kg) from the floor:
20 OHS
30 Front Squat
40 Back Squat

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – 70/49kg
Int2 – 65/45kg
Int3 – 60/42kg
Beg1 – 50/35kg
Beg2 – 40/28kg
Beg3 – 30/18kg
Scaling Guideline – 50% 1 RM BS

Then…

2) Complete 3 Rnds of the following FT:
30 TNG Power Cleans (45kg/30kg)
30 T2B

TC = 15 min

Score = Time/TC plus 1 sec/meter missed
NB- no dropping allowed, TNG, min of 3 reps at a time!

LITE Options:
Int1 – same, 25 T2B
Int2 – 40/25kg, 20 T2B
Int3 – 35/23kg, 20 T2B
Beg1 – 30/20kg, 30 HLR
Beg2 – 25/15kg, 30 HKR
Beg3 – 20/12kg, 25 SU

HOME-BASED WOD

A) Complete 200 Airsquats FT

Score = Total Reps

LITE Options:
Beg2 – 150 Airsquats
Beg3 – 100 Airsquats

then…

B) Complete 3 Rnds of the following FT:
30 Broad Jumps (1m)
30 Sit-ups

TC = 15 min

Score = Time/TC plus 1 sec/meter missed

LITE Options:
Beg2 – 20 BJ, 20 SU
Beg3 – 15 BJ (0.5m), 15 SU

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL 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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