CrossFit Algoa (Port Elizabeth) WOD – Mon, 7 September 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 7 September 2020

Featured Image – WOD League’s Spring Online Challenge – Workout 1 (@wodleague_sa)

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 – 70920

 

Please find the Whiteboard Explanation 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, LITE and HOME WOD

 

1)

a) Practice Toes to Bar

 

b) Practice Double-Unders

 

Score = Both for Quality

Please see youtube clips for Specific Coaching!

Spend 10-15 min drilling/refining these 2 movements

 

then…

 

2) WOD League SA’s Spring Challenge online comp has started… Registration and Scores need to be in on 9th September.

Visit Wodleague.co.za or @wodleague_sa (instagram) for registration details!

 

Wod League Spring Online Challenge

 

Workout 1 – For Time:

 

RX & Masters

 

3 Rounds FT:

70 Double Unders

50 Wall Balls (10kg/7kg)

30 Toes 2 Bar

 

Scaled:

 

3 Rounds FT:

70 Single Skips

50 Wall Balls (7kg/5kg)

30 Knees 2 Chest

 

Standards & Weights:

RX & Masters: Standard wall ball height, wall ball weight: 10kg Male / 7kg Female

Scaled: Standard wall ball height, wall ball weight: 7kg Male / 5kg Female

 

TC = 15 min (CFA Extended TC – 22 min)

 

Score = Time/TC plus 1 sec/rep missed

 

Notes:

If entering, you must complete on WOD League’s prescription (above)! Class LITE Options below if not entering!

NB – Today – if you have not completed by 15 min… after a rest at 15 min continue until the extended time cap of 22 min!

Score is your Time or Reps Missed at 15 min. Note your time or extended TC score!

You can use a WB OR Thrusters BB/DB/KB/WB – Use whatever loading you have (Rnd to closest load i.e. 7.kg DB or 8 kg KB)

 

CFA LITE Options:

CFA sub WB RX – WB/sub Thr (25/15kg)

CFA sub RX – T2B (Lying feet to hands)

Int1 – 65 DU, WB/sub Thr (25/15kg)

Int2 – 60 DU, WB/sub Thr (25/15kg)

Int3 – 55 DU, WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg

Beg1 – SU, WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), HLR (or Lying F2H)

Beg2 – 65 SU, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), HKR (or Lying K2H)

Beg3 – 60 SU, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), Sitting (K2C)

 

USA Equivalents – CFA LITE Options:

WOD League RX (10kg/7kg – 22lb/15.4lb)

WOD League Scaled (7kg/5kg – 15lb/11lb)

CFA sub WB RX – WB/sub Thr (55/35lb)

CFA sub RX – T2B (Lying feet to hands)

Int1 – 65 DU, WB/sub Thr (55/35lb)

Int2 – 60 DU, WB/sub Thr (55/35lb)

Int3 – 55 DU, WB (20/14lb, 9ft/8ft lower height) OR Th 45/25lb

Beg1 – SU, WB (14/10lb, 10ft/9ft) OR Th (35/20kg), HLR (or Lying F2H)

Beg2 – 65 SU, WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/20lb), HKR (or Lying K2H)

Beg3 – 60 SU, WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (20/10lb), Sitting (K2C)

 

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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