CrossFit Algoa (Port Elizabeth) WOD – Fri, 13 March 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 13 March 2020

Featured Image – Glenn @jgfbond (yellow vest) from @Blits.Fit (United Kingdom) has been visiting our @CrossFitAlgoa Family over the past few weeks!! Thank you for throwing down and visiting us Glenn!!

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 WOD

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

 

for the rest…

 

Complete the following Intervals FT:

 

800 m Burden Run (25kg/15kg)

Rest 2 min

600 m Burden Run (25kg/15kg)

Rest 1 min

400 m Burden Run (25kg/15kg)

 

Rest 3 min

 

800 m Burden Run (15kg/10kg)

Rest 2 min

600 m Burden Run (15kg/10kg)

Rest 1 min

400 m Burden Run (15kg/10kg)

 

Rest 3 min

 

800 m Run

Rest 2 min

600 m Run

Rest 1 min

400 m Run

 

TC – 45 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE WOD

1) CFA LITE or substitutions:

Airbike (2.5 x distances) / Row (same dist) or SDHP (20/16kg) / Ski erg (same dist)

Int1 – same

Int2/3 – 20/10kg and 15/5kg

Beg1 – 15/5kg and 10/2.5kg

Beg2 – 10/2.5kg and 5/2.5kg

Beg3 – 5/2.5kg (1st run only rest no burden)

 

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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