CrossFit Algoa (Port Elizabeth) WOD – Fri, 27 November 2020

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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 – 271120

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

Last completed 13 Dec 19…

1) Complete 4 Rnds of the following for Max Distance and Reps:

AMRAP 5:

400m Run

500m Row or 50 SDHP (20kg/12kg)

AMRAP DU

Rest 2 min

Score = Total Reps

10m = 1 Rep

CFA LITE Options:

Int1/2/3 – same

Beg1 – SDHP (16kg/10kg), SU

Beg2 – 300m Run, 400 Row/40 SDHP (12/8kg), SU

Beg3 – 300m Run, 300m Row/30 SDHP (8/5kg), SU

USE Equivalents – CFA LITE Options:

Int1/2/3 – same

Beg1 – SDHP (35/22lb), SU

Beg2 – 300m Run, 400 Row/40 SDHP (26/17lb), SU

Beg3 – 300m Run, 300m Row/30 SDHP (17/11lb), SU

then…

2) AMRAP the following for 12 min:

10 TGU Sit-up (5 each side) (40kg/28kg)

30s L-sit

30s X-Bridge (side A)

Score = Total Reps

3 sec = 1 Rep

(i.e. 40 reps/Rnd)

CFA LITE Options:

Home-based – 15 reps – 25kg15kg

Int1 – 32/24kg

Int2 – 28/20kg, Weak L-sit, X-B (top leg bnt)

Int3 – 25/16kg, 1 Leg L-sit, X-B (arm vert)

Beg1 – 20/12kg, T-Sit, S-B (arm side)

Beg2 – 16/8kg, 1 Ft dwn T-Sit, Kneeling X-B

Beg3 – 12/5kg, FB, Kneeling S-B

USA Equialents – CFA LITE Options:

RX – 88/61lb

Home-based – 15 reps – 25kg/15kg

Int1 – 70/52lb

Int2 – 61/45lb, Weak L-sit, X-B (top leg bnt)

Int3 – 55/35lb, 1 Leg L-sit, X-B (arm vert)

Beg1 – 45/26lb, T-Sit, S-B (arm side)

Beg2 – 35/17lb, 1 Ft dwn T-Sit, Kneeling X-B

Beg3 – 26/11lb, FB, Kneeling S-B

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