CrossFit Algoa (Port Elizabeth) WOD – Wed, 26 August 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 26 August 2020

Featured Image –  Throwback to Rob getting some Pull-ups in while on holiday!! Today we have a lovely Triplet that includes C2B Pull-ups!! ENJOY!!!!!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS 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 – 260820

 

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) Practice Pull-ups/C2B Pull-ups/B-MU’s

 

Score = For Quality

 

then…

 

2) Masters Legend Comp 2020 https://competitioncorner.net/events/3712/

 

Workout 6:

 

For time (16 min cap)…

 

By 4 Min – 3 Rounds of:

7 Thrusters @ weight (34kg/25kg)

7 Bar Facing Burpees

7 Pull-ups

 

By 8 Min – 3 Rounds of:

6 Thrusters @ weight (43kg/29kg)

6 Bar Facing Burpees

6 C2B Pull-ups

 

By 12 Min – 3 Rounds of:

5 Thrusters @ weight (52kg/34kg)

5 Bar Facing Burpees

5 Bar Muscle-ups

 

By 16 Min – 3 Rounds of:

4 Thrusters @ weight (61kg/43kg)

4 Bar Facing Burpees

4 Bar Muscle-ups

 

*Please see scorecard for weights, movements, scaling, & tiebreaker*

 

TC – 16 min

 

Score = Time/TC plus 1 sec/rep missed

 

TIEBREAK – end of Rig mvt in last Rnd

 

CFA LITE Options:

*See separate WOD below for those doing BOR and Single Implement/Light BB!

Int1 – 25-34-43-52kg/20-25-29-34kg; 6PU-5C2B-4BMU-3BMU

Int2 – 25-34-43-52kg/20-25-29-34kg; 6-5-4-3 BBF Bps; 5PU-4C2B-4BMU(R/B)-3BMU(R/B) or Jump B-MU (Bar @ Chin)

Int3 – 20-25-34-43kg/15-20-25-29kg; 6-5-4-3 BBF Bps; 4PU-3C2B-3BMU(B/P)-3BMU(B/P) or Jump B-MU (Bar @ C-Bone)

Beg1 – 20-25-30-35kg/15-17-20-22kg; 5-4-3-2 BBF Bps (SO); 4PU(P/G)-4PU(P/G)-3C2B(P/G)-2C2B(P/G) or Jump PU/Jump C2B PU

Beg2 – 20-20-25-25kg/12-15-17-20kg; 4-3-2-2 Bps; 7-6-5-4 RR(1/0.5m)

Beg3 – 15-15-20-20kg/7-7-12-12kg; 3-2-2-1 Bps; 7-6-5-4 RR(0.5/0m)

 

OR…

 

Adapted Workout 6 – CFA HOME-BASE WOD (if no Pull-up Bar and only 1 Load):

 

2) For time (16 min cap)…

 

By 4 Min – 3 Rounds of:

4 Thrusters @ weight (25kg/15kg)

7 Bar Facing Burpees

7 Pull-ups

 

By 8 Min – 3 Rounds of:

5 Thrusters @ weight (25kg/15kg)

6 Bar Facing Burpees

6 C2B Pull-ups

 

By 12 Min – 3 Rounds of:

6 Thrusters @ weight (25kg/15kg)

5 Bar Facing Burpees

5 Bar Muscle-ups

 

By 16 Min – 3 Rounds of:

7 Thrusters @ weight (25kg/15kg)

4 Bar Facing Burpees

4 Bar Muscle-ups

 

*Please see scorecard for weights, movements, scaling, & tiebreaker*

 

TC – 16 min

 

Score = Time/TC plus 1 sec/rep missed

 

TIEBREAK – None

 

CFA LITE Options:

RX sub – Thrusters and BOR Single Implement (25/16kg)

Int1 – 4-5-6-7 reps on 22.5/15kg (Thr and BOR)/6PU-5C2B-4BMU-3BMU

Int2 – 3-4-5-6 reps on 22.5/15kg (Thr and BOR)/5PU-4C2B-4BMU(R/B)-3BMU(R/B) or Jump B-MU (Bar @ Chin); 6-5-4-3 BBF Bps

Int3 – 4-5-6-7 reps on 20/12kg (Thr and BOR)/4PU-3C2B-3BMU(B/P)-3BMU(B/P) or Jump B-MU (Bar @ C-Bone); 6-5-4-3 BBF Bps

Beg1 – 4-5-6-7 reps on 15/10kg (Thr and BOR)/4PU(P/G)-4PU(P/G)-3C2B(P/G)-2C2B(P/G) or Jump PU/Jump C2B PU; 5-4-3-2 BBF Bps (SO)

Beg2 – 3-4-5-6 reps on 12/8kg (Thr and BOR)/7-6-5-4 RR(1/0.5m); 4-3-2-2 Bps

Beg3 – 3-3-4-4 reps on 8/5kg (Thr and BOR)/7-6-5-4 RR(0.5/0m); 3-2-2-1 Bps

 

EXTRAS

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 info@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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