CrossFit Algoa (Port Elizabeth) WOD – Mon, 9 March 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 9 March 2020

Featured Image – Age is just a number!! Malvern taking a breather after completing a tough workout!! 

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).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

 

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

 

RX’ED WOD

1) TC Test 2 – Hang Power Clean – Take 10 min to find a 1 RM

 

Score = For Load

 

then…

 

2) TC Test 3 – Complete 3 Rnds of the following FT:

30 sec L-sit

15 HSPU

21 Hang Power Cleans (60kg/40kg)

 

TC – 10 min

 

Score = Time/TC plus 1 sec/rep missed

NB- 30 s = 10 reps

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

 

LITE WOD

 

1) Options:

Reduce load to maintain great technique

 

then…

 

2) Options:

Int1 – 55/35kg

Int2 – Weak L-Sit, 1/2 Abm, 50/32kg

Int3 – L-sit (1 leg str), 2/3 Abm, 45/30kg

Beg1 – T-Sit, PPU (61/51cm), 40/25kg

Beg2 – T-sit (1 ft dwn), PPU (floor/kns), 35/20kg

T/C, Beg3 – F/Bridge, PPU-k/PU-k, 25/15kg

 

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

 

Leave a reply

Your email address will not be published. Required fields are marked *