CrossFit Algoa (Port Elizabeth) WOD – Fri, 31 January 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 31 January 2020

Featured Image – Coach Sam going overhead as Gwen (left) completes her shuttle walking during a touch couplet of Clean & Jerks, and Running!!!!

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 WOD

1) Row the following Intervals FT:
1000 m or 100 SDHP (20kg/12kg)
Rest 2 min
750 m or 75 SDHP (20kg/12kg)
Rest 1 min
500 m or 50 SDHP (20kg/12kg)
Rest 30 sec
250 m or 25 SDHP (20kg/12kg)

TC – 15 min

Score = Time/TC Plus 1 sec/rep missed

then…

2) Complete 3 Rnds of the following for Max Reps…

AMRAP 5 min:
600 m Run
100 DU
AMRAP BB Facing Burpees

Rest 2 min

Score = Total Reps
10m = 1 Rep

LITE WOD

1) Options:
Beg1 – SDHP (16/12kg)
Beg2 – SDHP (12/8kg)
Beg3 – SDHP (8/5kg)

Then…

2) Options:
Int1/2/3 – same
Beg1/2/3 – SU

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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