CrossFit Algoa (Port Elizabeth) WOD – Mon, 16 March 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 16 March 2020

Featured Image – @DaveLeveySA testing on Event 3 of the 2020 @Reebok @CrossFitGames Age Group Online as Coach Anje judges. The top 200 athletes in the world fight it out for a top 10 placing in order to make it to the final of the 2020 Reebok CrossFit Games!!

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).

#AGOQ #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 and LITE WOD’s

 

1) AGOQ 2020 EVENT 3 (https://games.crossfit.com/workouts/onlinequalifiers/2020/3)

 

For time:

100 alternating dumbbell snatches

50-cal. row

100 bar-facing burpees

 

Time cap: 20 minutes

 

Score = Time/TC plus 1 sec/rep missed

 

LOADING AND VARIATIONS

 

Ages 16-17 and 35-54:

F-35-lb. dumbbell

M-50-lb. dumbbell

 

Ages 14-15 and 55+:

F-20-lb. dumbbell

M-35-lb. dumbbell

 

Weights in kg are 22.5 kg (50 lb.), 15 kg (35 lb.), and 10 kg (20 lb.).

CFA Sub for the 50 Cal Row – 50 SDHP (20/12kg)

BBF Bp Standard – Stepping back and up allowed but 2 ft take-off

 

CFA LITE Options:

Int1 – 20/15kg, 20/12kg SDHP

Int2/3 – 20/12.5kg (make up DB)

Beg1 – 15/10kg, SDHP (16/10kg)

Beg2 – 10/7.5kg, SDHP (12/8kg), BBF Bps (step-O)

Beg3 – 7.5/5kg, SDHP (8/5kg), BBF Bps (step-O)

 

Then…

 

2) Complete the following cumulative holds for time:

2 min Neutral Hold

2 min HS Hold

2 min L-sit

 

NB – you must complete 1 hold before moving on!

 

TC = 10 min

 

Score = Time/TC plus 1 sec/repo missed

 

LITE Options:

Int1 – Weak L-sit

Int2 – WW HS Hold, Weak L-sit

Int3 – N-Hold (banded), WW HS Hold, Piked Hold (1 leg L-sit

Beg1 – N-Hold Bars, Piked Hold (61/51cm), T-Sit

Beg2 – N-Hold Par. (legs str), Piked Hold (51cm), T-Sit (1ft dwn)

Beg3 – N-Hold Par. (legs bnt), Piked Hold (flr), F-Bridge

 

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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