CrossFit Algoa (Port Elizabeth) WOD – Sat 15 February 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 15 February 2020

Featured Image – CrossFit Algoa Kids and Coaches in a group huddle after a fun workout!!!!!!

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) With a partner complete 21-15-9 of the following FT:
Synchro T2B
Partner Longitudinal Thrusters (50kg/30kg) – 2 on 1 BB
Into ….
20 m Partner Walking Lunge (2 on 1 BB)

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int 1/2/3 – 40/25kg
Beg1 – 35/20kg, HLR
Beg2 – 30/17kg, HKR
TC/Beg3 – 25/15kg, SU
If Alone – halve the weights!!

Then…

2) In teams of 5-8 – AMRAP 16 min:
20m Sandbag Carry (84/60kg)
3 Burpee Box Jump overs (76cm/61cm)
4 Burpees
AMRAP KB Swing (32kg/20kg) until your turn on the Sandbag!

Score = Total Reps
10m = 2 Reps
9 reps/Rnd

If Alone – AMRAP 10 – Sprint a Rnd, do 20 KBS, rest 30 sec before starting again

LITE Options:
Int 1/2/3 – 60/40kg, BBJO (61/51cm), 24/16kg
Beg1 – 40/30kg, BBSO (61cm), 16/12kg
Beg2, TC/Beg3 – 30/20kg, Burpee BJ, 12/8kg
Use Sandbags outside.
Use bumpers for lighter loading (band together as needed)

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 6th 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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