CrossFit Algoa (Port Elizabeth) WOD – Fri, 30 October 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 30 October 2020

Featured Video – Handstand Sprint (Image below) and Snatch Speed Triple (featured Image) Events from the recent 2020 Reebok CrossFit Games (Images and Video below 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 – 291020

 

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) 2020 Reebok CrossFit Games – Handstand Sprint https://games.crossfit.com/workouts/games/2020

 

For time:

100-yard (91.44m) handstand walk

 

TC – 8 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1 – 80m

Int2 – 70m

Int3 – 60m or 20 WW

Beg1 – 20 Half WW

Beg2 – 91,44m Bear Walk (str)

Beg3 – 80m Bear Walk (bnt)

 

then…

 

2) 2020 Reebok CrossFit Games – Snatch Speed Triple

(https://games.crossfit.com/workouts/games/2020

 

For Time:

 

1 Snatch (any) at each bar

 

Quarterfinal Round:

5 athletes, 1-minute cap

W 145-150-155 lb. (66-68-70kg)

M 225-235-245 lb. (102-107-111kg)

% Guide – 72%-76%-80%

 

TC – 1

 

Score = Time/TC Plus 1 sec/rep missed

 

Semifinal Round:

4 athletes, 2-minute cap

W 160-165-170 lb. (73-75-77kg)

M 245-255-265 lb. (111-116-120kg)

% Guide – 80%-82%-85%

 

TC – 2

 

Score = Time/TC Plus 1 sec/rep missed

 

Final Round:

3 athletes, 3-minute cap

W 175-180-185 lb. (79-82-84kg)

M 265-275-285 lb. (120-125-129kg)

% Guide – 85%-89%-92%

 

TC – 3

 

Score = Time/TC Plus 1 sec/rep missed

 

All 5 athletes will begin the first round, performing 1 snatch at each of the three progressively heavier barbells. After each round, the slowest athlete will be eliminated, while the remaining athletes will rest 2 minutes before beginning the next round.

 

Check out the analysis of Snatch Speed Triple Event by the CrossFit Games (video courtesy of CrossFit, inc.).

https://games.crossfit.com/video/snatch-speed-triple-analysis-strength-alone-not-enough/games

or

 

CFA LITE Options:

% Guide Quarters – 72%-76%-80%

% Guide Semi’s – 80%-82%-85%

% Guide Finals – 85%-89%-92%

New members/TC – Power Clean Plus Front Squat

 

Max end Load lifted – used for level of scoring:                

Men (kg)- Women (kg)

Rx           129         –              84

Level1   123         –              80

Level2   116         –              76

Level3   113         –              74

Level4   110         –              71

Int1        106         –              69

Int2        103         –              67

Int3        90           –              59

Beg1      77           –              50

Beg2      65           –              42

Beg3      52           –              34

TC – Does Power Cleans plus FS

 

USA Equivalents – CFA LITE Options:

Max end Load lifted – used for level of scoring:

Men (lb) –            Women (lb)

Rx           285         –              185

Level1   271         –              176

Level2   257         –              167

Level3   249         –              162

Level4   242         –              157

Int1        235         –              153

Int2        228         –              148

Int3        200         –              130

Beg1      171         –              111

Beg2      143         –              93

Beg3      114         –              74

TC – Does Power Cleans plus FS

 

or

 

Home-based WOD:

 

AMRAP 1 min – Snatch (squat) (light load)

 

Score = Reps x Load

 

Rest 3 min

 

AMRAP 2 min – Snatch (squat) (moderate load)

 

Score = Reps x Load

 

Rest 3 min

 

AMRAP 3 min – Snatch (squat) (moderately heavy load)

 

Score = Reps x Load

 

Score = Total Loading (sum of 3 loadings)

 

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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