CrossFit Algoa (Port Elizabeth) WOD – Thurs, 2 January 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 2 January 2020

Featured Image – Repost from @schmolly.crossfitalgoamascot … “Happy 2020 everyone. May you all reach your (fitness) goals and dreams with ease and happiness. Step 1: Do what you love and love what you do. Step 2: if your mind can see it and your heart can believe it, then your body can achieve it. Step 3: don’t panic until you absolutely have to. Step 4: if all fails, take a nap…:)

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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 & LITE WODS

1) Front Squat 10-5-5-3-3-3 (Max Load for each Rnd)

Score = Sum of Loads x Reps

then…

2) Complete 5 Rnds of the following FT:
20 KB Snatches (hang) (32kg/24kg)
15 Burpee Box Jump Overs (61cm/51cm)

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

KB Snatches – from hang, switch as you wish

LITE Options:
Int1 – 28/20kg
Int2 – 24/20kg
Int3 – 22/16kg
Beg1 – 16/12kg, Bp SO (61/51cm)
Beg2 – 12/8kg, Bp SO (51cm)
Beg3 – DB 10/5kg, Bp SO (41cm)

HOME-BASED WOD

1) 50 Jumping Squats FT

Score = Time

then…

2) Complete 5 Rnds of the following FT:
20 Broad Jumps (1 m)
15 Worm Walks

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1/2/3 – same
Beg1 – 0.8m BJ
Beg2 – 0.6m BJ, 12 WW
Beg3 – 0.4m BJ, 8 WW

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 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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