CrossFit Algoa (Port Elizabeth) WOD – Sat 28 December 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 28 December 2019

Featured Image –Steve working hard on the airbike… Steve recently won our Spring Transformation Challenge… keep up the good work Steve!

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 & LITE WOD

1) Complete 3 Rnds of the following, in Teams of 4, FT:
80 Handstand Push-ups
80 Back Squats (61kg/43kg)
80 T2B
80 Box Jump Overs (61cm/51cm)

TC – 35 min

Score = Time/TC plus 1 sec/rep missed

Two athletes work on a mvt at a time – 1 pair on HSPU and other on BS (swopping as needed on that mvt and Btwn mvts) then once complete they work in a similar manner on the T2B and BJO. Each athlete completes 20 reps per mvt per Rnd (total of 60 reps per mvt for the workout). AFL If alone – complete 20 reps per mvt with a TC of 17 min

LITE Options:
Int1 – 55/40kg
Int2 – 1/2 Abm, 50/33kg
Int3 – 2/3 Abm, 45/30kg
Beg1 – PPU (61cm/Flr), 30/20kg, HLR, BSO (61/51cm)
Beg2 – PPU (Flr/Kns), 25/15kg, HKR, BSO (51cm)
Beg3 – PPU (kns), 20/12kg, Sit-ups, BSO (41cm)

HOME-BASED WOD

Same structure as the Team workout above…

1) Complete 3 Rnds of the following in Teams of 4, FT:
80 Handstand Push-ups
80 Jumping Alternate Lunges
80 Sit-ups
80 Tuck Jumps (Jump and bring knees towards chest)

TC – 35 min

Score = Time/TC plus 1 sec/rep missed

Two athletes work on a mvt at a time – 1 pair on HSPU and other on J-Lunges (swopping as needed on that mvt and Btwn mvts) then once complete they work in a similar manner on the Sit-Ups and Tuck Jumps. Each athlete completes 20 reps per mvt per Rnd (total of 60 reps per mvt for the workout). AFL If alone – complete 20 reps per mvt with a TC of 17 min.

LITE Options:
Int2 – 1/2 Abm
Int3 – 2/3 Abm
Beg1 – PPU (61cm/Flr)
Beg2 – PPU (Flr/Kns), Lunges, 0.5m Broad Jump
Beg3 – PPU (kns), Lunges, 0.5m broad Jump

EXTRAS

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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