CrossFit Algoa (Port Elizabeth) WOD – Thurs, 15 October 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 15 October 2020

Featured Video – The History of the Ranch – Reebok CrossFit Games (Video and Facts 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 – 151020

 

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

 

1) Bar/PVC Drills:

a) Review – Deadlift, Hang Power Clean, Front Squat

b) Bar Front Rack to Rear Rack, Rear Rack Push Press, OHS

c) NB T/Challenge Members who missed Test 1/2/3 must please complete today!

 

OR

 

OHS 3 – E90sOn90s for 9 min (6 Rnds) (>75% 1RM)

 

Score = Load

 

CFA Home Based:

OHS RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)

 

Score = Sum of Load x Reps

NB – Single Arm – RM Non-dominant then same/similar reps on Dominant

 

CFA LITE OPTIONS:

Keep loading to a level at which great form can be maintained!

TC Group/or if you have not been squatting much, keep the weight light

 

then…

 

2) NB T/Challenge Members who missed Test 1/2/3 must please complete today!

OR

Complete 3 Rnds of the following FT:

400m Run

25 T2B

10 Burpee Box Jump Over (61cm/51cm)

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

CFA sub RX – T2B (Lying feet to hands)

Int1/2/3/ – same

Beg1 – HLR (or Lying F2H), Bp BSO (61/51cm) or BP BJ (1/0.8m)

Beg2 – HKR (or Lying K2H), Bp BSO (51cm)/ Bp BJ (0.8/0.5m)

Beg3/TC – 3 Rnds; Sitting (K2C), Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m)

 

CFA LITE Options – USA Equivalents:

CFA sub RX – T2B (Lying feet to hands)

Int1/2/3/ – same

Beg1 – HLR (or Lying F2H), Bp BSO (24/20inch) or BP BJ (3ft 3inch/2ft 7inch)

Beg2 – HKR (or Lying K2H), Bp BSO (24inches)/ Bp BJ (2ft 7inches/1ft 7inch)

Beg3/TC – 3 Rnds; Sitting (K2C), Bp BSO (16inch)/Bp Broad Step (1ft 7inch/1ft 7inch)

 

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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