CrossFit Algoa (Port Elizabeth) WOD – Sat 21 March 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 21 March 2020

Featured Image – From left…Adele, Tracey and Heather on our scaled version of Event 6 of the 2020 Reebok CrossFit Games Age Group Online Qualifyer!

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 and LITE WOD

 

1) Complete any 2x AGOQ 2020 testing that you missed this week!!

 

For the rest…

 

Complete 10 Rnds of:

7 m HS Walk

7 Strict HSPU

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

AFL – T2 (level 4) – 6 Rnds; T1 (Int1) – 5

Int1 – 5 Rnds

Int2 – 5 Rnds 5m, S-HSPU (1/2 abm)

Int3 – 5 Rnds 3m or 1x WW, S-HSPU (2/3 abm)

Beg1 – 5 Rnds 2x 0,5 WW, PPU (61/51cm)

Beg2 – 5 Rnds BW (str), PPU (flr/kns)

Beg3 – 5 Rnds BW (bnt), PPU (kns)

 

then…

 

2) Complete 5 Rnds of the following for Max Cals:

Min 1 – Airbike (cal)

Min 2 – Row (cal)

Min 3 – Ski Erg (cal)

 

Score = Total Calories

 

LITE Options:

Same

 

HOME-BASED WOD

 

1) Complete any 2x HOME-BASED WOD’S that you missed this week!!

 

For the rest…

 

1) Complete 10 Rnds of:

7 m HS Walk

7 Strict HSPU

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE OPTIONS:

AFL – T2 (level 4) – 6 Rnds; T1 (Int1) – 5

Int1 – 5 Rnds

Int2 – 5 Rnds 5m, S-HSPU (1/2 abm)

Int3 – 5 Rnds 3m or 1x WW, S-HSPU (2/3 abm)

Beg1 – 5 Rnds 2x 0,5 WW, PPU (61/51cm)

Beg2 – 5 Rnds BW (str), PPU (flr/kns)

Beg3 – 5 Rnds BW (bnt), PPU (kns)

 

then…

 

2) Run 3 km – FT

 

Score = Time

 

CFA LITE Options:

Int1/2/3 and Beg1 – same

Beg2/3 – 2 km

 

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 6th 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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