CrossFit Algoa (Port Elizabeth) WOD – Thurs, 2 July 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 2 July 2020

Featured Image – @amber_vaneck getting outdoors and using her fitness!!!!! Great picture Amber!!

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 – 020720

 

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

 

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY:)

 

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

 

RX’ED, LITE and HOME WODS

 

1) CrossFit HQ WOD (200629 / 161219 / 140620)

 

10 Rounds for time of:

3 Weighted pull-ups (20kg/13kg)

5 Strict pull-ups

7 Kipping pull-ups

 

TC – 20 min

 

Score = Time/TC plus 1 sec/rep missed (Record number of sets to completion).

Notes:

For weighted pull-ups, place a 45/30-lb (20/13kg) dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep.

Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

 

CFA LITE Options:

7 Rnds for all scaling options…

Int1 – W-PU 15/10kg ; S-PU ; K-PU

Int2 – W-PU 10/5kg ; S-PU ; K-PU

Int3 – 2 W-PU 5/2kg ; 3 S-PU ; 5 K-PU

Beg1 – S-C2B PU (P/G) ; S-PU (P/G) ; K-PU (P/G) or Jump PU

Beg2 – 8 S-RR (1/0.5m) ; 7 K-RR (1/0.5m)

Beg3 – 5 S-RR (0.5/0m) ; 7 K-RR (1/0.5m)

 

OR

 

Home-based No Pull-up Bar Substitute WOD…

 

10 Rounds for Time:

10 BOR (Single-Arm – 5e)

15 BOR (2 Arms)

 

TC – 20 min

 

Score = Time/TC plus 1 sec/rep missed (Record number of sets to completion).

(BB or DB/KB/BP – 25kg/15kg)

No rest from Single-Arm to 2 Arms… Stopping or putting the DB down constitutes termination of a set.

 

CFA LITE Options:

Rx – (BB or DB/KB/BP) 25kg/15kg

7 Rnds for all scaling options…

Int1 – 25/15kg

Int2 – 20/13kg

Int3 – 16/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

 

then…

 

2) Complete the following FT, partition as you please:

150 Hallow Rocks

150 Superman Rocks (Hallow Arch Rocks)

 

TC – 7 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1 – 140/140

Int2 – 130/130

Int3 – 120/120

Beg1 – H/Rock lifts; H/Arch lift (superman)

Beg2 – 120 H/Crunch; 120 Superman (Opp hand & Leg lift)

Beg3 – 90 H/Crunch; 90 Superman (Opp hand & Leg lift)

 

EXTRAS WOD

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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