CrossFit Algoa (Port Elizabeth) WOD – Mon, 21 September 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 21 September 2020

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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 – 210920

 

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

 

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

 

1)

a) Practice Pull-ups/Muscle-ups

 

b) OHS – EMOM 5 (Climbing to 2nd last load of WOD below)

Min 1 – 5 Reps on 40% 1RM

Min 2 – 4 Reps on 50% 1RM

Min 3 – 3 Reps on 60% 1RM

Min 4 – 2 Reps on 70% 1RM

Min 1 – 1 Rep on 80% 1RM

 

Score = Both for Quality

 

then…

 

2) WOD League SA’s Spring Challenge online comp Visit Wodleague.co.za or @wodleague_sa (instagram)

 

Wod League Spring Online Challenge

 

Workout 3 – 9 min Amrap

4 Muscle-ups

8 Bar facing burpees

12 Overhead squats

 

Into:

 

6 min To find:

3 Rep max – Overhead squat

 

Total TC – 15 min running clock

 

RX/Masters:

Ring muscle ups

Bar facing burpees

Overhead squats / Weight: 50kg Male/ 35kg Female

3 Rep Max Overhead Squat

 

Scaled:

Jumping pull-ups

Bar facing burpees

Front squats / Weight: 45kg Male/ 30kg Female

3 Rep Max Front squat

 

Notes:

Once the 9min is up, you may go straight into the 3 Rep max lift.

The max can be lifted from the rack

15 min running clock

 

A) Score = Total Reps

B) Score = Load (kg)

 

CFA LITE Options:

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

RX – BB 50/35kg or Single-arm BOR (DB/KB/B-Pack) or light BB 15 reps on OHS 25/15kg and 9 Reps on BOR

Int1 – 3 MU, BOR/OHS 45/30kg; 22.5/15kg

Int2 – 4 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR/OHS 40/25kg; 20/15kg

Int3 – 4 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR/OHS 35/20kg; 16/12kg

Beg1 – PU (P/G), 4 Push-ups (Ts), BBF Bp SO, BOR 30/15kg; 15/10kg

Beg2 – RR (1,5m/1m), 4 Push-ups (Ts/Kns), BBF Bp SO, BOR/OHS 20/12kg; 12/8kg

Beg3 – RR (1m/0,5m), 4 Push-ups (Kns), BBF Bp SO, BOR/OHS 15/8kg; 8/5kg

 

USA Equivalents – CFA LITE Options:

Rx – (BB) 110/75lb; Single-arm BOR (DB/KB/B-Pack) or light BB 15 reps on OHS 55/35lb and 9 Reps on BOR

Int1 – 3 MU, BOR/OHS 100/65lb; 50/35lb

Int2 – 4 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR/OHS 90/55lb; 50/35lb

Int3 – 4 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR/OHS 75/45lb; 45/25lb

Beg1 – PU (P/G), 4 Push-ups (Ts), BBF Bp SO, BOR 65/35lb; 35/25lb

Beg2 – RR (1,5m/1m), 4 Push-ups (Ts/Kns), BBF Bp SO, BOR/OHS, 45/25lb; 25/20lb

Beg3 – RR (1m/0,5m), 4 Push-ups (Kns), BBF Bp SO, BOR/OHS 35/20lb; 15/10lb

 

Home-Based sub 3 RM OHS:

OHS – RM on your heaviest load

Score = (Body Mass + Load) x Reps

NB – If Single-implement – Max Reps Non-Dominant and then Max Reps Dominant (no rest… do not need to be the same amount of reps)

 

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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