CrossFit Algoa (Port Elizabeth) WOD

🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

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If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)

ONLINE WHITEBOARD/COACHING – 141026

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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

RX, LITE and HOME WOD

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

1) 40:20 Intervals of 4 repeats and not a usual Tabata of 8 sets of 20s on 10s off…40:20 sec Intervals of:

a) Burpee Box Jump Over (61cm/51cm)

Rest 1 min…

b) DB Push Jerks (22.5kgx2/15kgx2)

Rest 1 min…

c) T2B

Rest 1 min…

d) DB Hang Power Clean (22.5kgx2/15kgx2)

Rest 1 min

e) DB Burpee GTOH (22.5kgx2/15kgx2)

Rest 1 min

f) DB Cluster (22.5kgx2/15kgx2)

Score = Total Reps

LITE:

Int1/2 – same

Int3 – 20kgx2/12kgx2

Beg1 – 15kgx2/10kgx2; HLR

Beg2 – 10kgx2/7kgx2; HKR

Beg3 – 7.5kgx2/5kgx2; 1 legged HKR or seated C2C

Then…

2) Accumulate the holds FT, mixing as you please:

Neutral Hold – Rings 2 min

HS Hold 2 min

L-sit 2 min

TC – 12 min

Score = Time/TC plus 1 sec/sec missed

LITE:

Int1 – Weak L-sit

Int2 – Weak L-sit

Int3 – 1 leg L-sit

Beg1 – T-Sit; Dip Bar/Box Hold; Rev WW HS hold

Beg2 – T-Sit (1ft dwn); PU (top hold); PPU Hold (61/51cm)

Beg3 – F-Bridge; PU (top hold); PPU Hold (Flr) ; New TC – 1 min each

Cool-down/Trigger Ball/Foam Roll/Stretch

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 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!