CrossFit Algoa (Port Elizabeth) WOD – Tues, 25 February 2020

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If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, 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) Complete 6 Rnds of the following for 12 min:

Min 1 – RM Strict C2B Pull-ups

Min 2 – RM Strict Ring Dips

Score = Total Reps

then…

2) Complete 3 Rnds of the following FT:

100 DU

50 Jumping Alt. Lunges

30 DB Alt. Snatch (25/15kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

NB – this is any DB snatch!

LITE WOD

1) Options:

Int1 – same

Int2 – C2B (O/B)

Int3 – C2B (B/P), S-RD (R/B)

Beg1 – C2B (P/G), S-BD (B/P)

Beg2 – RR (1/0.5m), S-PD (str)

T/C, Beg3 – RR (0.5/0m), S-PD (bnt)

then…

2) Options:

Int1 – 90 DU, 22.5/15kg

Int2 – 80 DU, 20/15kg

Int3 – 70 DU, same

Beg1 – SU, 15/10kg

Beg2 – 90 SU, 40 Step Lunges, 10/7.5kg

T/C, Beg3 – 80 SU, 30 Step lunges, 7.5/5kg

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