CrossFit Algoa (Port Elizabeth) WOD – Tues, 17 March 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 17 March 2020

Featured Image – From left Jemima, Carla, Yolandi and Belinda on the Snatches of Event 3 of the Reebok CrossFit Games Age Group Online Qualifyer! We will be completing all the AGOQ workouts this week in class!!

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 WOD

 

1) OHS 2 – E2ndMon2ndM for 12 min (6 Rnds – start 70% 1RM, build to a Max Day)

 

NB – From Rack

 

Score = Load

 

LITE Options:

Keep loading at a level where great form is maintained!

 

then…

 

2) AGOQ 2020 EVENT 2 (https://games.crossfit.com/workouts/onlinequalifiers/2020/2)

 

For time:

15 chest-to-bar pull-ups

10 overhead squats, 65 | 95 lb.

15 chest-to-bar pull-ups

10 overhead squats, 85 | 135 lb.

15 chest-to-bar pull-ups

10 overhead squats, 115 | 185 lb.

15 chest-to-bar pull-ups

10 overhead squats, 145 | 225 lb.

 

Time cap: 15 minutes

 

Score = Time/TC plus 1 sec/rep missed

 

NB – Take time after each set of C2B PU

 

LOADING AND EVENT VARIATIONS

Ages 16-17 and 35-54:

F-29/38/52/65kg

M-43/61/83/102kg

 

Ages 14-15:

F-15/25/34/43kg

M-29/43/52/61kg

 

Ages 55+:

F- pull-ups, 29/34/38/47kg

M- pull-ups, 43/52/61/70kg

 

Weights in kg: 15 kg (35 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85

lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 61 kg (135

lb.), 65 kg (145 lb.), 70 kg (155 lb.), 83 kg (185 lb.), and 102

kg (225 lb.).

 

CFA LITE Options:

For class use one bar!

Int1 – same as Age 55+, 12 C2B

Int2 – Same as Age 14-15, 10 C2B

Int3 – Same as Ages 14-15, 15 PU

Beg1 – M-20/30/40/50kg ; F-15/20/25/30kg, PU (P/G)

Beg2 – M-15/25/32/40kg ; F-7/12/17/20kg, RR (1/0.5m)

Beg3 – M-15/18/20/25kg ; F-7/9/12/15, RR (0.5/0m)

 

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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