CrossFit Algoa (Port Elizabeth) WOD – Sat 4 January 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 4 January 2019

Featured Image – Reposted picture from @bennshaun … Shaun using his fitness and getting in some skiing on the Sunday’s River!!!!!

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).

#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, LITE and HOME-BASED WODS

In pairs, AMRAP the following for 2 Rounds (35 min):

AMRAP 3 min – Man Makers (22.5kgx2/15kgx2)
Rest/Transition 30 sec

AMRAP 3 min – T2B
Rest/Transition 30 sec

AMRAP 3 min – Push Press (60kg/40kg)
Rest/Transition 30 sec

AMRAP 3 min – Rope Climbing (4.5m)
Rest/Transition 30 sec

AMRAP 3 min – Front Squat (80kg/50kg)
Rest/Transition 30 sec

Score = Total Reps
AFL Athletes – If Alone AMRAP each for 2 min

LITE Options:
Int1 – PP 55/35kg, FS 75/52kg
Int2 – 20/15kg, PP 50/32kg, FS 70/45kg
Int3 – PP 50/32kg, FS 65/43kg
Beg1 – 15/10kg, HLR, PP 40/25kg, FS 50/32kg, R-PU (leg ass.)
Beg2 – 10/7.5kg, HKR, PP 30/20kg, FS 40/25kg, R-Pulls Ly2Stand (str legs)
Beg3 – 7.5/5kg, SU, PP 20/12kg, FS 20/12kg, R-Pulls Ly2Stand (bnt legs)

R-PU (leg ass.) 6 = 1 Rep
R-Pulls Ly2Stand (str legs and bnt legs) 3 = 1 rep

HOME-BASED WOD

1) In pairs, AMRAP the following for 2 Rounds (35 min):

AMRAP 3 min – Burpees
Rest/Transition 30 sec

AMRAP 3 min – Sit-ups
Rest/Transition 30 sec

AMRAP 3 min – HSPU
Rest/Transition 30 sec

AMRAP 3 min – Towel Pull-ups
Rest/Transition 30 sec

AMRAP 3 min – Front Squat (use any load you can hold over your chest or in the front rack i.e. back pack/rock)
Rest/Transition 30 sec

Score = Total Reps

Towel PU – drape a towel over a branch or jungle gym (perform Pull-ups or variant required)…if you cannot do this repeat the burpees 🙂

LITE Options:
Int1 – same
Int2 – 1/2 abm HSPU
Int3 – 2/3 abm HSPU
Beg1 – Jumping Towel PU
Beg2 – Towel Rows (1/0.5m)
Beg3 – Towel Rows (0.5/0m)

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 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 *