CrossFit Algoa (Port Elizabeth) WOD – Thurs, 26 November 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 26 November 2020

Featured Image – Home-based Members and ANYONE TRAINING AT HOME … our Endurade East Cape Champs is online this year and we have a HOME-BASED Division for those training at home! This division requires minimal equipment! Enter and stand a chance to win awesome LUCKY DRAW/PARTICIPATION PRIZES! 

Get all the info at: https://eastcapechamps.co.za/

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 – 261120

 

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

 

Last completed 12 Dec 19…

 

1) EMOM 10 min – 1 Clean (squat), 3 Front Squats (start 65% Clean, Climb to Max Load)

 

Score = Load

 

CFA LITE Options

Choose a load that you can maintain great form on; Power Clean plus 4 Front Squats allowed

 

then…

 

2) AMRAP the following for 18 min:

21 sec L-sit

18 Wall Balls (10kg/6.3kg)

15 T2B

12 Strict HSPU

 

Score = Total Reps

 

CFA LITE Options:

WB – sub Thr (22.5/15kg)

Int1 – L-sit, WB/sub Thr (22.5/15kg)

Int2 – Weak L-sit, WB/sub Thr (22.5/15kg), S/HSPU (1/2 AbM)

Int3 – 1 leg L-sit, WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, S/HSPU (3/2 AbM)

Beg1 – T-sit, WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), HLR, PPU (61cm/flr)

Beg2 – 1 Ft dwn T-sit, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), HKR, PPU (Flr/K)

Beg3/TC – F-B, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), SU, PPU (K)

 

USA Equivalents – CFA LITE Options:

WB – RX (20/14lb WB) or sub Thr (50/35lb)

Int1 – L-sit, WB/sub Thr (50/35lb)

Int2 – Weak L-sit, WB/sub Thr (50/35lb), S/HSPU (1/2 AbM)

Int3 – 1 leg L-sit, WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 45/25lb, S/HSPU (3/2 AbM)

Beg1 – T-sit, WB (6.3/4.5kg, 10ft/9ft) OR Th (35/25lb), HLR, PPU (61cm/flr)

Beg2 – 1 Ft dwn T-sit, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), HKR, PPU (Flr/K)

Beg3/TC – F-B, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), SU, PPU (K)

 

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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