CrossFit Algoa (Port Elizabeth) WOD – Tues, 1 September 2020

Featured Image – Throwback to Clyde on some L-sitting!!

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

ONLINE WHITEBOARD/COACHING – 10920

Please find the Whiteboard Explanation and Coaching for today’s workout here:

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

a) OHS 5-5-5-5-5 (70% 1RM)

Score = Load

b) Home-based – Overhead Squat RM – E2ndMon2ndM 12 min (6 Rnds) for Max Total Loading

(Similar to 18 April/28 May/13 July 2020)

Score = Total Loading (Sum of your body weight plus implement load x reps)

Notes:

BB do 1 RM Attempt

BUT … DB/KB/BP Single Implement – RM on Non-dominant arm then RM on Dominant Arm

Goal Reps – 5 – 15 (Single – 5 – 12 each)

NB – Use your available load!

NB – you will need to scale according to the weakest side!

Equip:

DB/KB/Back Pack/Other object that can be held by 1 hand

then…

2) Complete 3 Rnds of the following FT:

21 HSPU

15 OHS (70kg/52kg)

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Home sub RX – 20 Reps on 25kg/16kg (BB/DB/KB/BP)

Int1 – 18 HSPU; 65/45kg or 20 reps 22.5/15kg

Int2 – 1/2 Abm; 60/40kg or 20 reps 22.5/15kg

Int3 – 2/3 Abm; 55/38kg or 20 reps 20/12kg

Beg1 – PPU (61cm/51cm); 45/30kg or 20 reps 15/10kg

Beg2 – PPU (51cm/Flr); 35/25kg or 20 reps 12/8kg

Beg3 – PPU (Flr/kns); 30/20kg or 20 reps 8/5kg

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