CrossFit Algoa (Port Elizabeth) WOD – Wed, 28 October 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 28 October 2020

Featured Image – 2020 Reebok CrossFit Games Event – Toes-To-Bar/Lunge (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 – 281020

 

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) Drills

– KB/DB Lunge

– T2B

– DU/SU

 

Score = For Quality

 

then…

 

2) 2020 Reebok CrossFit Games Toes-to-Bar/Lunge https://games.crossfit.com/workouts/games/2020

 

30-20-10 reps for time:

Toes-to-bar

Kettlebell lunge (yards)

 

Lunge Dist – 27.5m-18m-9m

Load – 32kg x2KB/ 24kg x 2KB

 

TC – 12 min

 

Score = Time/TC plus 1 sec/rep or meter/yard missed

NB – Athletes must lunge with the kettlebells in the rack position.

 

Check out the CrossFit Games analysis of Toes-to-Bar/Lunge Event:

https://games.crossfit.com/video/toes-barlunge-analysis-athletes-must-choose/games

(Video Courtesy of CrossFit, Inc).

 

 

CFA LITE Options:

Home-Based (HB) loading 25/15kg, 40m-30m-20m

Use KB or closest DB loading

Int1 – 24kgx2/16kgx2; HB (same Rx); 27-17-7

Int2 – 25-15-5m 24kgx2/16kgx2; HB (same Rx); 25-15-5

Int3 – 20kgx2/12kgx2; HB 20/12kg, 20-15-5 T2B

Beg1 – 20kgx2/10kgx2; HB 15/10kg, HLR (or Lying F2H)

Beg2 – 12kgx2/8kgx2; HB 12/8kg, HKR (or Lying K2H)

Beg3/TC – 8kgx2/5kgx2 OR HB 8/5kg, Sitting (K2C)

 

USA Equivalents – CFA LITE Options:

RX – 70lbx2/52lbx2

Home-Based (HB) loading 55/35lb, 42-32-22 yards

Use KB or closest DB loading

Int1 – 52lbx2/35lbx2; HB (same Rx); 27-17-7

Int2 – 25-15-5m 52lbx2/35lbx2; HB (same Rx); 25-15-5

Int3 – 45lbx2/25lbx2; HB 45/25lb, 20-15-5 T2B

Beg1 – 45lbx2/22lbx2; HB 35/22lb, HLR (or Lying F2H)

Beg2 – 25lbx2/17lbx2; HB 25/17lb, HKR (or Lying K2H)

Beg3/TC – 17lbx2/11lbx2; HB 17/11lb, Sitting (K2C)

 

then…

 

3) Complete 60 Burpee Box Jump Overs (61cm/51cm) FT

 

TC – 10 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

B-BJO sub B-Broad Jump (1.24/1m)

Int1/2/3 – same

Beg1 – Bp BSO (61/51cm) / BP BJ (1/0.8m)

Beg2 – 50 Bp BSO (51cm) / Bp BJ (0.8/0.5m)

Beg3 – 40 Bp BSO (30cm) / Bp Broad Step (0.6m/0.4m)

 

USA Equivalents – CFA LITE Options:

B-BJO sub B-Broad Jump (4ft/3ft 3inch)

Int1/2/3 – same

Beg1 – Bp BSO (24/20inch) / BP BJ (3ft 3inch/2ft 7inch)

Beg2 – 50 Bp BSO (20inch)/ Bp BJ (2ft 7inches/1ft 7inch)

Beg3 – 40 Bp BSO (12inch)/Bp Broad Step (1ft 7inch/1ft 7inch)

 

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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