CrossFit Algoa (Port Elizabeth) WOD – Fri, 6 November 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 6 November 2020

Featured Image – All smiles…Rachel on the airbike at @CrossFitAlgoa Summerstrand!

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 

 

ONLINE WHITEBOARD/COACHING – 061120

 

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) Strict C2B Pull-ups RM – E2ndMon2ndM for 10 min (5 sets)

 

Score = Total Reps

 

Sub – BB and Single arm BOR (DB/KB/B-Pack) (loads below)

Goal – 5-15 Reps/Rnd

 

CFA LITE Options:

BOR Scoring – Single arm impl 2 Reps = 1 Rep; BB (2 arm) 1.5 Reps = 1 Rep

Int1 – C2B PU/BOR 45/30kg; 22.5/15kg

Int2 – PU BOR 40/25kg; 20/15kg

Int3 – PU BOR 35/20kg; 16/12kg

Beg1 – PU (P/G)/BOR 30/15kg; 16/10kg

Beg2 – RR (1,5m/1m)/BOR 20/12kg; 12/8kg

Beg3 – RR (1m/0,5m)/BOR 15/8kg; 8/5kg

TC – 5-10 Reps only

 

USA Equivalents – CFA LITE Options:

BOR (single arm) 2 Reps = 1 Rep; BB (2 arm) 1.5 Reps = 1 Rep

Int1 – C2B PU/BOR 100/65lb; 50/35lb

Int2 – PU BOR 90/55lb; 50/35lb

Int3 – PU BOR 75/45lb; 45/25lb

Beg1 – PU (P/G)/BOR 65/35lb; 35/25lb

Beg2 – RR (4Ft11″/3Ft3″)/BOR; 45/25lb; 25/20lb

Beg3 – RR (3Ft3″/1Ft7″)/BOR; 35/20lb; 15/10lb

 

then…

 

2) AMRAP the following for 20 min:

15 Airsquats

12 Jumping Alternate Lunges

9 Burpee Box Jump Overs (61cm/51cm)

6 C2B Pull-ups

3 Strict Def HSPU (15cm/9cm)

 

Score = Total Reps

 

CFA LITE Options:

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

Home-based C2B Pull-up sub today – Plain Burpees

Int1 – same, S-HSPU

Int2 – 4 C2B PU, S-HSPU

Int3 – 6 PU, 1/2 abmats

Beg1 – Bp BSO (61/51cm) or BP BJ (1/0.8m), 6 PU (P/G) or 6 Jump PU, PPU (61/51cm)

Beg2 – Lunges, BBF Bps (SO); Bp BSO (51cm)/ Bp BJ (0.8/0.5m), RR (1/0.5m), PPU (51cm/Flr)

Beg3 – Static Lunges, BBF Bps (SO); Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), RR (0.5/0m), PPU (Flr/Kns)

 

USA Equivalents – CFA LITE Options:

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

S-Def HSPU – 6/3.5 inch def

Home-based C2B Pull-up sub today – Plain Burpees

Int1 – same, S-HSPU

Int2 – 4 C2B PU, S-HSPU

Int3 – 6 PU, 1/2 abmats

Beg1 – Bp BSO (24/20inch) or BP BJ (3ft 3inch/2ft 7inch), 6 PU (P/G) or 6 Jump PU, PPU (24/20inches)

Beg2 – Lunges, BBF Bps (SO); Bp BSO (24inches)/ Bp BJ (2ft 7inches/1ft 7inch), RR (3ft 3 inch/1ft 7inch), PPU (20inch/Flr)

Beg3 – Static Lunges, BBF Bps (SO); Bp BSO (16inch)/Bp Broad Step (1ft 7inch/1ft 7inch), RR (1ft 7inch/0m), PPU (Flr/Kns)

 

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

Leave a reply

Your email address will not be published. Required fields are marked *