CrossFit Algoa (Port Elizabeth) WOD – Fri, 25 September 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 25 September 2020

Featured Image – Repost from @crossfittraining… 2020 Reebok CrossFit Games Event “Nasty Nancy”!! (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).

 

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

 

ONLINE WHITEBOARD/COACHING – 250920

 

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, LITE and HOME WOD

 

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

 

1) CrossFit HQ WOD 200919

 

2020 CrossFit Games Event – Nasty Nancy

 

5 rounds for time of:

500-m run

15 overhead squats

15 bar facing burpees

♀ 125 lb. (56kg) ♂ 185 lb. (84kg)

 

TC – 30 min

 

Score = Time/TC plus 1 sec per rep missed

 

CFA LITE Options:

Reduce reps and/or load to try to finish within 30 minutes.

See CF HQ At-Home options below as well as the CFA Home Options below

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

RX – Single-arm (DB/KB/B-Pack) or light BB 24 reps on OHS 25/15kg

Int1 – 70/50kg; 22.5/15kg

Int2 – 60/40kg; 20/15kg

Int3 – 50/32kg; 16/12kg

Beg1 – BBF Bp SO; 40/25kg; 15/10kg

Beg2 – BBF Bp SO, 30/20kg; 12/8kg

Beg3 – BBF Bp SO, 25/15kg; 8/5kg

 

USA Equivalents:

Reduce reps and/or load to try to finish within 30 minutes.

See CF HQ At-Home options below as well as the CFA Home Options below

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

RX – Single-arm (DB/KB/B-Pack) or light BB 24 reps on OHS 55/35kg

Int1 – 155/110lb; 50/35lb

Int2 – 135/90lb; 50/35lb

Int3 – 110/70lb; 45/25lb

Beg1 – 90/55lb; 35/25lb

Beg2 – 65/45lb; 25/20lb

Beg3 – 55/35lb; 15/10lb

 

AT-HOME OPTIONS  

 

The overhead squat is the only movement that should need a modification. If dumbbells are available, consider performing a single-arm overhead squat. If the single-arm overhead squat cannot be performed adequately, consider performing 15 dumbbell front squats followed by a 30-second dumbbell overhead hold. If no dumbbells are available, grab a broomstick to perform the overhead squat and increase the reps.

 

The following is an example of two limited equipment options:  

5 rounds for time of:  

500-m run

10 single-arm overhead squats, alternating

15 dumbbell-facing burpees

 

5 rounds for time of:  

500-m run

30 overhead squats with a broomstick

15 broomstick-facing burpees

 

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

 

Leave a reply

Your email address will not be published. Required fields are marked *