CrossFit Algoa (Port Elizabeth) WOD – Thurs, 24 September 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 24 September 2020

Featured Video – Reposted image from @CrossFitTraining … 2020 Reebok CrossFit Games Events – “Max Handstand” and “Damn Diane” (Image courtesy of CrossFit, Inc.)

 

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 – 240920

 

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

 

a) CrossFit HQ WOD 200918

2020 CrossFit Games Event – Handstand Hold

 

Max freestanding handstand hold

 

TC – 20 min

 

Score = Max Time of Hold

 

NOTES 

This event begins with the athlete standing outside the 4-by-4-foot box. The judge will start the time when both of the athlete’s hands are placed inside the designated handstand area and both feet are off the ground.

The event is over when the athlete touches or reaches beyond the border of the designated box with their hand, or when the athlete’s foot or head touches the ground. Athletes will have 20 minutes from their declared start time to find their max hold. Within the 20-minute window, athletes may make as many or as few attempts as they like.

The athlete’s score will be the total time they remained on their hands inside the designated box.

 

CFA LITE Options:

Int1/2 – Same

Int3 – At wall HS Hold

Beg1 – Reverse Wall Walk Hold

Beg2 – Piked Hold (61cm)

Beg3 – Piked Hold (51cm)

 

Then,

 

b) 2020 CrossFit Games Event – Damn Diane

 

3 rounds for time of:

15 deadlifts

15 strict deficit handstand push-ups

♀ 205 lb. (93kg), 2-in. (5cm) deficit

♂ 315 lb. (143kg), 3.5-in. (9cm) deficit

 

CFA LITE Options:

See the CF HQ At-home options below or our CFA LITE Options below

DB/KB/B-Pack or light BB 30 reps on 25/15kg

Int1 – 15 Strict Def HSPU (3/1.5cm), 110/77kg, 22.5/15kg

Int2 – Strict Def HSPU (Flr/1 abm), 90/58kg, 20/15kg

Int3 – HSPU (1/2 abm), 80/52kg, 16/12kg

Beg1 – PPU (61cm/51cm), 70/45kg, 15/10kg

Beg2 – PPU (51cm/Flr), 50/32kg, 12/8kg

Beg3 – PPU (Flr/Kns), 40/25kg, 8/5kg

 

USA Equivalents – CFA LITE Options:

See the CF HQ At-home options below or our CFA LITE Options below

DB/KB/B-Pack or light BB 30 reps on 55/35lb

Int1 – 15 Strict Def HSPU (3/1.5cm), 240/170lb, 50/35lb

Int2 – Strict Def HSPU (Flr/1 abm), 200/125lb, 50/35lb

Int3 – HSPU (1/2 abm), 175/115lb, 45/25lb

Beg1 – PPU (61cm/51cm), 155/100lb, 35/25lb

Beg2 – PPU (51cm/Flr), 110/70lb, 25/20lb

Beg3 – PPU (Flr/Kns), 90/55lb, 15/10lb

 

CF HQ AT-HOME OPTIONS 

If dumbbells are available, replace the deadlift with a dumbbell deadlift and increase the reps to provide a challenge. If no dumbbells are available, perform a movement that challenges the posterior chain. Options can include an arch hold and a good morning with hands placed behind the head. The handstand push-up variations can be replicated in the home environment.

 

The following is an example of two limited-equipment options: 

3 rounds for time of: 

21 dumbbell deadlifts

15 strict handstand push-ups (variation of choice)

 

3 rounds for time of: 

1:30 arch hold

15 strict handstand push-ups (variation of choice)

 

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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