CrossFit Algoa (Port Elizabeth) WOD – Tues, 16 June 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 16 June 2020

Featured Image –  Wendy on some walking lunges while following our Online Coaching at home! Good work Wendy!! 

If you would like more info on our HOME-BASED WORKOUTS during Lockdown please contact us on the details to follow… 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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ONLINE WHITEBOARD/COACHING – 160620

 

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

 

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY:)

 

RX’ED, LITE and HOME WODS

 

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

 

1) Complete the following FT:

Run 1000m

Rest 2 min

Run 800m

Rest 90 sec

Run 600m

Rest 1 min

Run 400m

Rest 30 sec

Run 200m

 

TC – 25 min

 

Score = Time/TC plus 1 sec/rep missed

 

Sub – Cycle 2.5x distance or Row (SDHP) same distance

 

CFA LITE Options:

Int1/2/3/Beg1 – same

Beg2/3 – 800-600-400-200-100m

 

then…

 

2) Last complete 1 June 2020…

 

a) BB Strict Press RM – E2ndMon2ndM for 10 min (5 Rnds)

 

Score = Total Load (External Load x Reps for all 5 sets)

 

NB – You choose your rep range based on the load you have. Suggested 5-15 Reps! The score is Total Loading, including Body Weight (see below)!

 

OR

 

b) DB/KB/BackPack Strict Press RM – E2ndMon2ndM for 10 min (5 Rnds)

 

Score = Total Load (External Load x Reps for all 5 sets)

 

NB – You choose your rep range based on the load you have. Suggested 5-15 Reps! The score is Total Loading

 

Equipment Options:

BB/DB/KB/WB/Bumper/Back Pack or any heavy object you can hold in the Front Rack position.

You can take the load from the ground or off an object I.e. 2x Boxes or 2x Tables

 

LITE Options:

Keep loading at a level, so that great form is maintained!

 

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 5th 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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