CrossFit Algoa (Port Elizabeth) WOD – Tues, 27 October 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 27 October 2020

Featured Image – Congratulations to the 2020 Reebok CrossFit Games Podium finishers and the Top 5 finalists!! Images and facts reposted from @CrossFitGames Instagram…

Women:

  1. @tiaclair1 (Australia) 1025 – @thecrossfitmayhem 
  2. @katrintanja (Iceland) 665 – @cfne
  3.  @karipearcecrossfit (USA) 585 – @dynamixfitness.nyc
  4. @hayleyadamssss (USA) 560 – @thecrossfitmayhem
  5. @brookewellss (USA) 525 – @ttownfitness

Men:

  1. @mathewfras (USA) 1150 – @thecrossfitmayhem
  2. @samuelkwant (USA) 605 – @mallardfitness
  3. @justin_medeiros34 (USA) 560 – @cffortvancouver
  4. @nohlson (USA) 540 – @peak360fitness
  5. @adlerjeff (USA) 505 – @crossfitwonderland

(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 

 

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

 

ONLINE WHITEBOARD/COACHING – 271020

 

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:)

 

Workout Image – Today’s workout – 2020 CrossFit Games Event – RELOAD  (Image courtesy of CrossFit, Inc.)

 

RX’ED, LITE and HOME WODS

 

1) Practice/Drill:

SDHP

B-Mup/Pull-ups/RR and Dips/Push-ups

Power Clean

STOH

 

Score = For Quality

 

then…

 

2) 2020 Reebok CrossFit Games https://games.crossfit.com/workouts/games/2020

 

2007 Reload – For time:

 

1,500-meter row

 

Then, 5 rounds of:

10 bar muscle-ups

7 shoulder-to-overheads (106kg/65kg)

 

TC – 25 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

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

Row Sub SDHP Rx – 150 reps 20/12kg KB or 20/15kg BB (SDHP uses KB/DB load for subs)

RX – BOR BB 61/38kg or Single-arm BOR (DB/KB/B-Pack) or light BB 15 reps on PJ 25/15kg and 36 Reps on BOR

If doing BOR – you must also do the push-ups/dips

Int1 – 7 B-MU/BOR 45/30kg; 22.5/15kg; PP (90/58kg)

Int2 – 7 B-MU (R/B) or Jump B-MU (Bar @ Chin)/BOR 40/25kg; 20/15kg; PP (80/52kg)

Int3 – B-MU (B/P) or Jump B-MU (Bar @ Collar Bone)/PU/BOR 35/20kg; 16/12kg; PP (70/45kg)

Beg1 – 25 PU (P/G), 15/12 PU (ts) / BOR 30/15kg; 16/10kg; PP (55/25kg)

Beg2 – 25 RR (1/0,5m), 15 Push-ups (Ts/Kns) / BOR 20/12kg; 12/8kg; PP (34/20kg)

Beg3 – 20 RR (0,5/0m), 15/12 Push-ups (Kns)/BOR 15/8kg; 8/5kg; PP (25/15kg)

 

USA Equivalents – CFA LITE Options:

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

Row Sub SDHP Rx – 150 reps 45/35LB KB/BB or closest KB

RX – BOR BB 135/85lb or Single-arm BOR (DB/KB/B-Pack) or light BB 15 reps on PJ 55/35kg and 36 Reps on BOR

If doing BOR – you must also do the push-ups/dips

RX Push-Press – 235/145lb

Int1 – 7 B-MU/BOR 100/65lb; 50/35lb; PP (198/125lb)

Int2 – 7 B-MU (R/B) or Jump B-MU (Bar @ Chin)/BOR 90/55lb; 50/35lb; PP (175/115lb)

Int3 – B-MU (B/P) or Jump B-MU (Bar @ Collar Bone)/PU/BOR 77/45kg; 35/26kg; PP (155/100lb)

Beg1 – 25 PU (P/G), 15/12 PU (ts) / BOR 65/35lb; 35/25lb; PP (120/55kg)

Beg2 – 25 RR (4Ft11″/3Ft3″), 15 Push-ups (Ts/Kns) / BOR 45/25lb; 25/20lb; PP (75/45lb)

Beg3 – 20 RR (3Ft3″/1Ft7″), 15/12 Push-ups (Kns)/BOR 35/20lb; 15/10lb; PP (55/35lb)

 

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 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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