CrossFit Algoa (Port Elizabeth) WOD – Tues, 14 January 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 14 January 2020

Featured Image – Aidan setting up for a snatch complex on our AFL Competitors program!! If you would like more information on our CrossFit Algoa Kids, Adult or AFL Competitors programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Strict Pull-ups RM – E90sOn90s for 6 Rnds (9 min)

Score = Total Reps

then…

2) Complete the following FT:
30 KB Facing Burpees

into…

A couplet of:
30m-20m-10m HS Walk
500m-400m-300m Row or 50-40-30 SDHP (20/12kg)

then…

30 KB Facing Burpees

TC – 16 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:
Int1/2/3 – same
Beg1 – PU (P/G)
Beg2 – RR (1/0.5m)
Beg3 – RR (0.5/0m)

2) Options:
Int1 – 27-18-9m HSW
Int2 – 25-15-5m HSW
Int3 – 20-10-5m HSW OR WW 6-4-2
Beg1 – Half WW 6-4-2, SDHP (16/10kg)
Beg2 – 25 KBF Bps, BW (str), SDHP (12/8kg)
Beg3 – 20 KBF Bps, BW (bnt), SDHP (8/5kg)

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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