CrossFit Algoa (Port Elizabeth) WOD – Thurs, 5 November 2020

Featured Image – Jenne on KB Walking Lunges, while Yvette (pull-ups) and Rebecca work hard in the background!!!!!

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 – 051120

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) 50 Strict HSPU FT but starting at 0 min and EMOM complete 10 SDHP (32kg/24kg)

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Use KB or closest DB loading

Int1 – 40 S-HSPU; 24kg/16kg

Int2 – 1/2 Abm; 24kg/16kg

Int3 – 2/3 Abm; 20kg/12kg

Beg1 – PPU (61/Flr); 16kg/10kg

Beg2 – PPU (Flr/Kns); 12kg/8kg

Beg3 – PPU (Kns); 8kg/5kg

TC – 30 PPU (kns); 5/2,5kg

USA Equivalents – CFA LITE Options:

RX – 70lb/52lb

Use KB or closest DB loading

Int1 – 40 S-HSPU; 52lb/35lb

Int2 – 1/2 Abm; 52lb/35lb

Int3 – 2/3 Abm; 44lb/26lb

Beg1 – PPU (61/Flr); 26lb/22lb

Beg2 – PPU (Flr/Kns); 26lb/17lb

Beg3 – PPU (Kns); 17lb/11lb

then…

2) Complete the following FT:

100 Hang Power Cleans (30kg/20kg)

80m HS Walk

60 DB/KB Burpees (Lateral Facing)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Rx – (DB/KB/BP) 25kg/15kg

Int1 – 20/15kg; 70m HSW

Int2 – 20/15kg; 60m HSW

Int3 – 16/12kg; 50m HSW or 15 WW

Beg1 – 15/10kg; 15 Half WW; 50 LF Bps

Beg2 – 12/8kg; 80m BW (str); 45 LF Bps

Beg3 – 8/5kg; 70m BW (bnt); 40 LF Bps

TC – 50 HPC, 40m BW, 30 Bps

CFA LITE – USA Equivalents:

RX BB – 65/45lb

Rx – (DB/KB/BP) 55/35lb

Int1 – 50/35lb; 70m HSW

Int2 – 50/35lb; 60m HSW

Int3 – 45/25lb; 50m HSW or 15 WW

Beg1 – 35/25lb; 15 Half WW; 50 LF Bps

Beg2 – 25/20lb; 80m BW (str); 45 LF Bps

Beg3 – 15/10lb; 70m BW (bnt); 40 LF Bps

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