CrossFit Algoa (Port Elizabeth) WOD – Fri, 7 February 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 7 February 2020

Featured Image – All smiles with Belinda working on shoulder and pelvic stability!!

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) AMRAP the following for 10 min:
10 Strict Ring Dips
20 Jumping Alt. Lunges
10 GHD Sit-ups

Score = Total Reps

then…

2) Complete 3 Rnds of the following FT:
10 Bar Muscle-ups
15 Burpee Box Jump Overs (61cm/51cm)

TC – 12 Min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:
Int1/2 – Sit-Up (20/12kg)
Int3 – S-RD (R/B), SU (16/10kg)
Beg1 – S-RD (B/P), SU (10/5kg)
Beg2 – Seated PD (str), SU
TC/Beg3 – Seated PD (Bnt), SU, 7 min

then…

2) Options:
Int1 – 8 B-MU
Int2 – 6 B-MU
Int3 – 10 B-MU (B/P) or 10 Jump B-MU
Beg1 – 10 PU (P/B), 10/6 PU, BBSO (61/51cm)
Beg2 – 10 RR (1/0.5m), 6 PU/10 PU (k), BBSO (41cm)
TC/Beg3 – 10 RR (0.5/0m), 10/6 PU (k), Bps

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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