Featured Image – Repost from @crossfittraining… 2020 Reebok CrossFit Games Event “Awful Annie”!! (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 – 260920
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 200920
2020 CrossFit Games Event – Awful Annie
For time:
50 double-unders
50 GHD sit-ups
5 cleans
40 double-unders
40 GHD sit-ups
4 cleans
30 double-unders
30 GHD sit-ups
3 cleans
20 double-unders
20 GHD sit-ups
2 cleans
10 double-unders
10 GHD sit-ups
1 clean
♀ 185 lb. (84kg) ♂ 275 lb. (124kg)
TC – 20 min
Score = Time/TC plus 1 sec per rep missed
NB – if you have not been regularly completing this GHD volume, reduce down to values that you have been regularly completing!
CFA LITE Options:
Reduce reps and/or load to try to finish within 20 minutes.
See CF HQ At-Home options below as well as the CFA Home Options below
RX – Single-arm (DB/KB/B-Pack) or light BB 20-15-10-5 reps on 25/15kg
RX Sub – Weighted Sit-up (25/15kg or same as DB loading)
Int1 – 90/63kg; 22.5/15kg; 47-37-27-17-7 DU
Int2 – 80/52kg; 20/15kg; 45-35-25-15-5 DU
Int3 – 70/45kg; 16/12kg; 40-30-20-10-5 DU
Beg1 – 60/40kg; 15/10kg; SU
Beg2 – 50/32kg; 12/8kg; 45-35-25-15-5 SU
Beg3 – 40/25kg; 8/5kg; 40-30-20-10-5 SU
USA Equivalents:
Reduce reps and/or load to try to finish within 20 minutes.
See CF HQ At-Home options below as well as the CFA Home Options below
RX – Single-arm (DB/KB/B-Pack) or light BB 20-15-10-5 reps on 55/35kg
RX Sub – Weighted Sit-up (55/35kg or same as DB loading)
Int1 – 200/140lb; 50/35lb; 47-37-27-17-7 DU
Int2 – 175/115lb; 50/35lb; 45-35-25-15-5 DU
Int3 – 155/100lb; 45/25lb; 40-30-20-10-5 DU
Beg1 – 135/90lb; 35/25lb; SU
Beg2 – 110/70lb; 25/20lb; 45-35-25-15-5 SU
Beg3 – 90/55lb; 15/10lb; 40-30-20-10-5 SU
CrossFit HQ AT-HOME OPTIONS
The double-unders can be performed at home. If no jump rope is available, consider performing pogo jumps. The GHD sit-ups can be modified to traditional sit-ups. If dumbbells are available for the cleans, perform dumbbell cleans and increase the reps to provide a challenge. If no dumbbells are available, consider replicating the dynamic hip extension aspect of the movement by performing an explosive jumping variation or using any household object to replicate the function of getting a load to the shoulders.
The following is an example of two limited-equipment options:
Option 1
For time:
50-40-30-20-10 double-unders
50-40-30-20-10 sit-ups
15-12-9-6-3 dumbbell cleans
Options 2
For time:
50-40-30-20-10 pogo jumps
50-40-30-20-10 sit-ups
10-8-6-4-2 kneeling jump-ups
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 6th 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