CrossFit Algoa (Port Elizabeth) WOD – Fri, 22 Dec 2023

CrossFit Algoa (Port Elizabeth) WOD – Fri, 22 Dec 2023

Featured Image – Zanathemba Fundraiser –  12 Day’s of Christmas 🎅🎄✝️ FUN WOD… in shot Audrey, Ange and Don!! 

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Or

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ONLINE WHITEBOARD/COACHING – 221223

 

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) Climb to a Max Day on the following complex:
3 Deadlifts, 2 Hang Power Cleans, 1 Push Jerk

Score = Load

LITE:
Beg2/3 – Push Press allowed

Then…

2) Complete the following escalating rounds of “DT” FT:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (60/42kg)
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (70/49kg)
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (80/55kg)
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (90/63kg)
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (100/70kg)

 

TC = 15 min

Score = Time/TC plus 1 sec/meter missed

LITE:
Int1 – 50/35-60/42-70/49-80/55-90/63
Int2 – 40/28-50/35-60/42-70/49-80/55
Int3 – 30/20-40/28-50/35-60/42-70/49
Beg1 – 20/15-30/20-40/28-50/35-60/42
Beg2 – 20/15-20/15-30/20-40/28-45/30
Beg3/TC – 15/9-15/9-20/15-25/17-30/20

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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/

 

Trigger Ball, Foam Roll, Mobilise & Stretch!

 

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