CrossFit Algoa (Port Elizabeth) WOD – Mon, 14 September 2020

Featured Image – Yogan mid flight while Yolandi and Rob transition during Saturday’s tough Met Con!

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 – 140920

How to Watch the Reebok CrossFit Games later this week! Click Here!

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/What’s App and Email!

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

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

a) Practice Handstand Push-ups

b) Squat Cleans 1 – EMOM 5 (Climbing to 2nd last load of WOD below)

Score = Both for Quality

then…

2a) 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 registeration details!

Wod League Spring Online Challenge

Workout 2 – For Time:

2 Rounds

21 Handstand push-ups

7 Squat cleans

2 Rounds

15 Handstand push-ups

5 Squat cleans

2 Rounds

9 Handstand push-ups

3 Squat cleans

RX/Masters:

Handstand push-ups – Kipping allowed

Squat clean Weights:

7 squat cleans – 60kg Men / 40kg Women

5 squat cleans – 80kg Men / 55kgWomen

3 squat cleans – 100kg Men / 65kg Women

Scaled:

Hand release push-ups

Squat clean Weights:

7 squat cleans – 40kg Men / 25kg Women

5 squat cleans – 55kg Men / 35kg Women

3 squat cleans – 70kg Men / 45kg Women

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

Score = Time/TC plus 1 sec/rep missed

Notes:

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!

If competing – use above loads and scalings.

CFA LITE Options are below for class training!

CFA LITE Options:

DB/KB/BP/Light BB Home-Based sub Below!

Int1 – 18/18-12/12-6/6 HSPU, 50-70-90/35-50-60kg

Int2 – 21/21-15/15-9/9 HSPU (1/2 abm), 40-60-80/30-45-55kg

Int3 – HSPU (2/3 abm), 40-50-70/30-40-50kg

Beg1 – PPU (61cm/Flr), 35-45-60/20-30-40kg

Beg2 – PPU (Flr/Kns), 30-40-50/15-20-25kg

Beg3 – PPU (kns), 20-30-40kg/12-15-20kg

USA Equivalents – CFA LITE Options:

RX – 135-175-225/90-120-145lb

Int1 – 18/18-12/12-6/6 HSPU, 110-155-200/80-110-135lb

Int2 – 21/21-15/15-9/9 HSPU (1/2 abm),90-135-175/65-100-120lb

Int3 – HSPU (2/3 abm), 90-110-155/65-90-110lb

Beg1 – PPU (61cm/Flr), 75-100-135/45-65-90lb

Beg2 – PPU (Flr/Kns), 65-90-110/35-45-55lb

Beg3 – PPU (kns), 45-65-90/25-35-45lb

2b) HOME-BASED WOD – CFA Variant of Wod League Spring Online Challenge – Workout 2…

For Time:

2 Rounds

21 Handstand push-ups

15 Squat cleans

2 Rounds

15 Handstand push-ups

12 Squat cleans

2 Rounds

9 Handstand push-ups

9 Squat cleans

RX/Masters:

Handstand push-ups – Kipping allowed

Squat clean Weights:

15 squat cleans – 25kg/15kg

12 squat cleans – 25kg/15kg

9 squat cleans – 25kg/15kg

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

Score = Time/TC plus 1 sec/rep missed

HOME-BASED CFA LITE Options:

Int1 – 18/18-12/12-6/6 HSPU, 22.5/15kg

Int2 – 21/21-15/15-9/9 HSPU (1/2 abm), 22.5/15kg

Int3 – HSPU (2/3 abm), 20/12kg

Beg1 – PPU (61cm/Flr), 15/10kg

Beg2 – PPU (Flr/Kns), 12/8kg

Beg3 – PPU (kns), 8/5kg

USA Equivalents – HOME-BASED CFA LITE Options:

DB – 50/35lb

Int1 – 18/18-12/12-6/6 HSPU, 50/35lb

Int2 – 21/21-15/15-9/9 HSPU (1/2 abm), 50/35lb

Int3 – HSPU (2/3 abm), 45/25lb

Beg1 – PPU (61cm/Flr), 35/20lb

Beg2 – PPU (Flr/Kns), 20/25lb

Beg3 – PPU (kns), 15/10lb

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