CrossFit Algoa (Port Elizabeth) WOD – Thurs, 23 July 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 23 July 2020

Featured Image –  Throwback to last year – Malvern working hard!!

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 – 230720

 

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

 

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) Thrusters RM – EMOM for 10 min (60% 1RM) (Completed 24 March 20)

 

RM – Rep Max (1 attempt)

NB – From floor

 

Score = Total Loading (i.e. Sum of the Load x Reps – For example… 30kg x 10 + 30kg x 7 etc)

 

Equipment Options:

You can use a BB/DB/KB/WB – Use whatever loading you have

Ruck sack Thrusters

Banded Thrusters – Take Bands as the following loads (Red – 5kg/ Black – 10kg / Purple(Green-T) – 15kg / Green – 25kg 

 

LITE Options:

Load so as to maintain technical proficiency and great form! Goal is to get between 5-10 reps.

 

then…

 

2) Last completed 28 March 20:

Complete 27-21-15 of the following couplet FT:

OH Walking/Stepping Lunge (50kg/30kg)

Push Press (50kg/30kg)

 

TC = 14 min

 

Score = Time/TC plus 1 sec/rep missed

 

Equipment Options:

*Walking/Step lunge is alternating

(1x L = 1 Rep, 1x R = 2nd Rep etc.)

NB If you have a lighter implement like a DB or KB we are going to increase the reps.

I.e. To equate with KB/DB/Ruck Sack/Bumper/WB – RX is with a 24/16kg KB or a 25/15kg DB but the rep range is 33-27-21 on the OH Walking Lunge

*Push Press – use the same implement as for OH WL

I.e. To equate with KB/DB/Ruck Sack/Bumper/WB – RX is with a 24/16kg KB or a 25/15kg DB but the rep range is 33-27-21 on the Push Press

BB/Bumper/WB – 2 Hands

Rest of the implements are 1 Hand

Ruck sack could be either

 

NB – If you have no equipment – then please do the following – Complete the following couplet FT:

39-33-27 Jumping Lunges (Alt.)

27-21-15 Push-ups

 

CFA LITE Options:

Int1/2 – Same

Int3 – 45/25kg or 33-27-21 on KB 20/12kg or Db 20/12kg or Bumper 20/10kg

Beg1 – 35/20kg, or 27-21-15 on KB 20/12kg or Db 20/12.5kg or Bumper 20/10kg OR BW 39-33-27 Walk/Step Lunges and 27-21-15 PU (Ts/21-15-9 Ts)

Beg2 – 25/15kg, or 33-27-21 on KB 12/8kg or Db 12.5/7.5kg or Bumper 15/7.5kg OR BW 33-27-21 Walk/Step Lunges and 21-15-9 PU (Ts/Kns)

Beg3 – 20/12kg, or 33-27-21 on KB 8/5kg or Db 7.5/5kg or Bumper 7.5/5kg OR BW 33-27-21 Static Lunges and 21-15-9 PU (Kns)

 

EXTRAS WOD

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