CrossFit Algoa (Port Elizabeth) WOD – Thurs, 10 September 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 10 September 2020

Featured Image – This WOD is in Honour of Robert James “Bob” Kalsu (13 April 1945 – 21 July 1970) a former American Football player.  

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 – 10920

 

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) THE HERO WOD “Kalsu” (last completed 30 March 2020)

 

This WOD is in Honour of Robert James “Bob” Kalsu (13 April 1945 – 21 July 1970) a former American Football player 

 

HERO WOD “Kalsu” – Complete the following FT:

100 Thrusters (61kg/43kg) but EMOM starting at 0 min, 5 BB Facing Burpees

 

TC = 30 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1 – 55/38kg

Int2 – 50/35kg, 4 BBF Bps

Int3 – 43/30kg, 4 BBF Bps

Beg1 – 35/25kg, 3 BBF Bps

Beg2 – 25/17kg, 3 BBF Bps (Step Over)

Beg3 – 20/12kg, 2 BBF Bps (Step Over)

 

CFA LITE Options – USA Equivalents:

RX – 135/95lb, 5 BBF Bps

Int1 – 120/85lb

Int2 – 110/75lb, 4 BBF Bps

Int3 – 95/65lb, 4 BBF Bps

Beg1 – 75/55lb, 3 BBF Bps

Beg2 – 55/35kg, 3 BBF Bps (Step Over)

Beg3 – 45/25kg, 2 BBF Bps (Step Over)

 

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 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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