CrossFit Algoa (Port Elizabeth) WOD – Wed, 2 September 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 2 September 2020

Featured Image – Aidan, head down and working hard and smart, on the airbike!!

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).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

 

ONLINE WHITEBOARD/COACHING – 020920

 

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

 

Workout 2:

 

For Time (16 Min Cap)

36.56m (120′) Single DB Overhead Lunge (22.5kg/15kg)

10 Hang Squat Cleans (61kg/43kg)

24.34m (80′) Single DB Overhead Lunge (22.5kg/15kg)

8 Hang Squat Cleans (84kg/56kg)

24.34m (80′) Single DB Overhead Lunge (22.5kg/15kg)

6 Hang Squat Cleans (102kg/70kg)

24.34m (80′) Single DB Overhead Lunge (22.5kg/15kg)

4 Hang Squat Cleans (115kg/79kg)

12.19m (40′) Single DB overhead Lunge (22.5kg/15kg)

2 Hang Squat Cleans (129kg/88kg)

 

TC – 16 min

 

Score = Time/TC plus 1 sec/rep missed

 

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

Walking Lunge 1 length – 6.1m (20 ft)

If you cannot walk – 1 Rep = 1 Step = 1 m

NB – SEE SEPERATE HOME-BASED WOD BELOW

 

CFA LITE Options:

Int1 – 22.5/15kg; 30-40-61-84-102kg/15-25-43-56-70kg

Int2 – 22.5/15kg; 25-35-50-75-90kg/15-20-40-50-60kg

Int3 – 20/12kg; 20-30-45-60-75kg/15-18-30-40-50kg

Beg1 – 15/10kg; 20-25-35-45-60kg/15-15-18-30-40kg

Beg2 – 12/8kg; 20-20-30-40-50kg/8-12-15-20-25kg

Beg3 – 8/5kg; 20-20-20-30-40kg/8-8-12-15-18kg

 

HOME-BASED WOD – Workout 2:

 

For Time (16 Min Cap)

36.56m (120′) Single DB Overhead Lunge (25kg/15kg)

21 Hang Squat Cleans (25kg/15kg)

24.34m (80′) Single DB Overhead Lunge (25kg/15kg)

18 Hang Squat Cleans (25kg/15kg)

24.34m (80′) Single DB Overhead Lunge (25kg/15kg)

15 Hang Squat Cleans (25kg/15kg)

24.34m (80′) Single DB Overhead Lunge (25kg/15kg)

12 Hang Squat Cleans (25kg/15kg)

12.19m (40′) Single DB overhead Lunge (25kg/15kg)

9 Hang Squat Cleans (25kg/15kg)

 

TC – 16 min

 

Score = Time/TC plus 1 sec/rep missed

 

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

Walking Lunge 1 length – 6.1m (20 ft)

If you cannot walk – 1 Rep = 1 Step = 1 m

Please see below for our Home-Based WOD

 

CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

 

then…

 

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:

Push-ups

Sit-ups

 

TC – 10 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1/2/3 – same

Beg1 – 7-7-6-6-5-4-3-2-1-1 on PU and SU

Beg2 – 7-7-6-6-5-4-3-2-1-1 PU and Women PU (kns)

Beg3 – 7-7-6-6-5-4-3-2-1-1 PU (kns)/Crunchies

 

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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