CrossFit Algoa (Port Elizabeth) WOD – Wed, 31 July 2024

CrossFit Algoa (Port Elizabeth) WOD – Wed, 31 July 2024

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ONLINE WHITEBOARD/COACHING – 310724

 

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)

A) Front Squat 1 RM Test


Score = Load

 

B) Front Squat 10 Rep Max Test

 

Score = Load

 

LITE:

Keep loading so that great form is maintained

 

then…

 

2) Tabata the following:

1- C2W HSPU

Rest 1 min

2- BB Lateral Facing Burpees

Rest 1 min

3- CO DU


Score = Total Reps

Tabata 8 Rnds of 20 sec work:10 sec Rest

 

LITE:

Rx line – 25cm from wall by 76cm long

PPU – keep hands, feet, abm, head all within 1mx1m  ;

L2(T2) – C2W RX

L3 – C2W RX

L4(T3) – C2W (1/2 abm at 30cm)

Int1 – C2W (1/2 abm at 30cm)

Int2 – C2W (1/2 abm a 50cm)

Int3 – C2W (2/3 abm at 50 cm)

Beg1 – C2W (90cm 2/3 abm); CO SU; BB LF StepO

Beg2 – PPU (51cm/Flr); CO SU; BB LF StepO

Beg3 – PPU (Flr/Flr 1 abm riser head); CO SU; BB LF StepO

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!


AFL COMPETITORS TRAINING

 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/

 

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

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