CrossFit Algoa (Port Elizabeth) WOD – Tues, 10 March 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 10 March 2020

Featured Image – Clyde, all smiles, on some L-sitting last night!

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) All T/Challenge members must complete Re-testing on Test 1/2/3!

 

For the rest…

 

1) EMOM complete the following for 6 Rnds (12 min):

Min 1 – RM C2B Pull-up’s

Min 2 – RM Handstand Walk (7.5m shuttle)

 

NB – HSW is 1 attempt at a max distance, Pirroutte required to go further than 7.5m

 

Score = Reps plus meters

 

then…

 

2) Complete 10 Rnds of the following FT:

10 KB Snatches (32kg/24kg)

100 m Run

TC = 15 min

 

Score = Time/TC plus 1 sec/rep missed

NB – This is a KB Hang Power Snatch, mix Left and Right sides as you wish for the KB Snatches

 

LITE WOD

1) Options:

Int1 – same but restart HSW at 7.5m

Int2 – PU, HSW

Int3 – PU, HSW or WW (1 = 3 reps)

Beg1 – PU (P/G), 0.5 WW (1 = 1.5 reps)

Beg2 – RR (1m/0/5m), Worm Walks (1 = 3 reps)

T/C(Beg3) – DB 10/5kg, BW (str)

 

then…

 

2) Options:

Int1 – 28/20kg

Int2/3 – 24/16kg

Int3 – 20/12kg

Beg1 – DB 20/10kg

Beg2 – DB 15/7.5kg

T/C(Beg3) – DB 10/5kg

 

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

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