CrossFit Algoa (Port Elizabeth) WOD – Mon, 9 November 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 9 November 2020

Featured Image – Hes from our SPRING Transformation Challenge on those FUN Burpee Vault Overs!!!!! Go Hes!!

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 – 121020

 

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) Drills:

a) KB Swing

b) Pull-ups/Ring Rows

 

then…

 

2) T/Challenge and Gains Challenge – Test 1 SUMMER TC and RE-TEST SPRING TC

 

The Rx and Int Members not needing to re-test will be doing Pyramid Double Helen below…

 

Complete the Benchmark Helen – 3 Rounds For Time of:

400 meter Run

21 Kettlebell Swings (24kg/16kg)

12 Pull-Ups

 

TC – 17 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

S-PU Sub BOR –  24 reps 24/16kg (KBS and BOR same implement)

Int1/2 – same Rx

Int3 – 20/12kg, 8 PU

Beg1 – 16/10kg, PU (P/G)

Beg2 – 12/8kg, RR (1/0.5m)

TC/Beg3 – 300m Run, 8/5kg, RR (0.5/0m)

 

USA Equivalents – CFA LITE Options:

PU Sub BOR – 24 reps 52/35lb (KBS and BOR same implement)

Int1/2 – same Rx

Int3 – 44/26lb, 8 PU

Beg1 – 35/22lb, PU (P/G)

Beg2 – 26/17lb; RR (40/20 inches)

Beg3 – 300m Run, 17/11lb; RR (20/0 inches)

 

OR for The Rx and Int Members not needing to re-test will be doing Pyramid Double Helen below…

 

2010 Reebok CrossFit Games – https://games.crossfit.com/workouts/games/2010

 

Pyramid Double Helen

 

For time:

Run 1,200 meters

63 kettlebell swings (24kg/16kg))

36 pull-ups

Run 800 meters

42 kettlebell swings (24kg/16kg))

 

24 pull-ups

Run 400 meters

21 kettlebell swings (24kg/16kg))

12 pull-ups

 

CFA/AFL TC – 30 min (CFG TC 22 min)

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

S-PU Sub BOR –  Double Reps 24/16kg (KBS and BOR same implement)

Int1/2 – same Rx

Int3 – 20/12kg, 8 PU

Beg1 – 16/10kg, PU (P/G)

Beg2 – 12/8kg, RR (1/0.5m)

Beg3 – 800-600-400m Run, 8/5kg, RR (0.5/0m)

 

USA Equivalents – CFA LITE Options:

PU Sub BOR – Double Reps 52/35lb (KBS and BOR same implement)

Int1/2 – same Rx

Int3 – 44/26lb, 8 PU

Beg1 – 35/22lb, PU (P/G)

Beg2 – 26/17lb; RR (40/20 inches)

Beg3 – 800-600-400m Run, 17/11lb; RR (20/0 inches)

 

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

Leave a reply

Your email address will not be published.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