CrossFit Algoa (Port Elizabeth) WOD – Sat 26 September 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 26 September 2020

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).

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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

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