CrossFit Algoa (Port Elizabeth) WOD – Sat 17 October 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 17 October 2020

Featured Video – The Road to Aromas: An Exclusive Look at the 2020 CrossFit Games (Video 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 

 

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

 

ONLINE WHITEBOARD/COACHING – 171020

 

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

 

1)

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

 

OR

 

b) Complete the following FT:

1 Mile Run (1609m)

50 DB Snatch (25kg/15kg)

50 Strict HSPU

50 GHD Sit-ups

50 m Handstand Walk

1/2 Mile Run (804.5m)

 

TC – 25 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1 – 22.5/15kg; 40 S/HSPU; 35 GHD SU or W-SU; 45m HSW

Int2 – 20/15kg; 1/2 Abm; W-SU; 40m HSW

Int3 – 16/12kg; 2/3 Abm; W-SU; 35m HSW or 12 WW

Beg1 – 15/10kg; PPU (61cm/flr); W-SU; 12 half WW

Beg2 – Run 1200m-600m; 12/8kg; PPU (Flr/Kns); Sit-up; BW (Bnt)

TC/Beg3 – 40 Reps, Run 1000m-500m; 8/5kg; 50/40 PPU (Kns); Sit-up; BW (str)

 

USA Equivalents – CFA LITE Options:

Int1 – 50/35lb; 40 S/HSPU; 35 GHD SU or W-SU; 45m HSW

Int2 – 50/35lb; 1/2 Abm; W-SU; 40m HSW

Int3 – 45/25lb; 2/3 Abm; W-SU; 35m HSW or 12 WW

Beg1 – 35/25lb; PPU (61cm/flr); W-SU; 12 half WW

Beg2 – Run 1200m-600m; 25/20lb; PPU (Flr/Kns); Sit-up; BW (Bnt)

Beg3 – Run 1000m-500m; 15/10lb; 50/40 PPU (Kns); Sit-up; BW (str)

 

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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