CrossFit Algoa (Port Elizabeth) WOD – Sat 9 May 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 9 May 2020

Featured Image – Coach Anje getting in her Turkish Get–ups at home for breakfast! Good work Coach Anje!

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).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @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

 

ONLINE WHITEBOARD/COACHING – 090520

 

Please find the Whiteboard Explanation and Coaching for today’s workout on Email/Itensity/What’s App!

 

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

RX, LITE and HOME WOD

 

1) CrossFit.com Workout of the Day (200427)

 

Push press 10-10-10-10-10 reps

 

Score = Load

NB – If you have a Single Arm implement complete 10 reps on the Left and 10 reps on the Right (score is load x 2 i.e. 20kg DB is 40 kg score)

NB – take from Floor

 

Equipment Options:

If at home, modify with jugs or other heavy objects. Share your at-home modifications and loads in comments

BB/DB/KB/Backpack etc.

 

CFA LITE:

Reduce Loading so that great form is maintained!

 

then…

 

2) CrossFit.com Workout of the Day (200426)

 

Complete as many rounds as possible in 12 minutes of:

20 Wall Balls (9.1kg, 10ft/6.3kg, 9ft)

20 Single-leg Squats, alternating

 

Score = Total Reps

 

Equipment Options:

BB/DB/KB/Backpack etc.

Sub w Thrusters if no Wall Ball RX (25kg/15kg) for any implement!

 

CFA LITE:

Reduce Loading so that great form is maintained!

Int1 – WB/sub Thr (25/15kg)

Int2 – WB/sub Thr (25/15kg); Ass. Pistols

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)/Th 20/12kg; Pistols (hip crease just above horiz)

Beg1 – WB (6.3/4.5kg, 10ft/9ft)/Th (15/10kg); Lunges (alt.)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)/Th 12/8kg; Lunges (alt.)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-234cm)/Th 8/5kg; Static Lunges

 

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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