CrossFit Algoa (Port Elizabeth) WOD – Sat 11 January 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 11 January 2019

Featured Image – CrossFit Algoa Summerstrand class working hard on various Rope Climbing scalings for a tough WOD!!

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 and LITE WOD

1) Practice Toes to Bar

Score = For Quality

LITE Options:
Beg1 – HLR ; Beg2/3 – HKR

then…

2) AMRAP the following for 24 min with 1 partner working at a time:
20 Wall Balls (13.6kg/10kg)
20 T2B
20 KB Swings (32kg/24kg)

Score = Total Reps
NB – Share as needed!

LITE Options:
If Alone – AMRAP 12 min
Int1 – WB 10/6.3kg
Int2 – WB 10/6.3kg
Int3 – WB 10/6.3kg, 24/16kg
Beg1 – WB (6.3/4.5kg, 10/9-ft), 16/12kg, HLR
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), 12/8kg, HKR
Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), 8/5kg, SU

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

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