CrossFit Algoa (Port Elizabeth) WOD – Tues, 1 December 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 1 December 2020

Featured Image – Reminder 2-12 December – we will be hosting our 2020 Endurade Online East Cape Champs. We have divisions for everyone, including BEGINNERS AND A HOME-BASED division! Give yourself an opportunity to win some awesome lucky draw prizes!!

 

Please find all the info at these quick links:

LUCKY-DRAW PRIZES / Position PRIZES can be found at: https://eastcapechamps.co.za/prizes/

Format details:  https://eastcapechamps.co.za/event-format/

Registration: https://eastcapechamps.co.za/registration/

 

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 

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

ONLINE WHITEBOARD/COACHING – 011220

 

Please find the Whiteboard Explanation here and the Coaching below for today’s workout…

 

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

 

Last completed 9 Oct 2018…

 

1) AMRAP the following for 12 min for Max Reps/Distance (6 Rnds):

Min 1 – HS Walk (m)

Min 2 – Wall Balls (10kg/6.3kg)

 

Score = Total Reps and Distance

 

then…

 

Scaling – choose a level of difficulty or load that you can continue moving with only taking 1-2 shorter rest periods (5-8 sec) each min

 

CFA LITE Options:

RX – Thruster sub WB (25kg/15kg)

1 WW = 3m HSW; Half WW = 1.5m HSW

Int1 – WB/sub Thr (22.5/15kg); HSW

Int2 – WB/sub Thr (22.5/15kg); HSW

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg; HSW/WW;

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); Half WW

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); BW (str)

Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); BW (bnt)

 

CFA LITE Options – USA Equivalents:

RX – Thruster sub WB (55kg/35kg)

1 WW = 3m HSW; Half WW = 1.5m HSW

Int1 – WB/sub Thr (50/35lb); HSW

Int2 – WB/sub Thr (50/35lb); HSW

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb; HSW/WW

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb); Half WW

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb); BW (str)

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb); BW (bnt)

 

then…

 

2) Complete 4 Rnds FT of:

15 Muscle-ups

150 Double-unders

NB – Everytime you break/fail a rep/trip up, complete 4 Burpee BJO (61cm/51cm)

 

TC = 18 min

 

Score = Time/TC plus 1 sec/rep missed

 

Scaling – choose between Muscle-ups (assisted if need)/Pull-ups and DU’s/SU’s that you can complete in 2-3 sets a round.

 

CFA LITE Options:

RX – M-up Sub 30 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 30 reps on 25/15kg;

Int1 – 80 DU, 20 MU or BOR

Int2 – 70 DU, 20 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR

Int3 – 60 DU, 20 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – 90 SU, 30 PU (P/G), 30/24 Push-ups (Ts), BOR, Bp BSO (61/51cm)

Beg2 – 80 SU, 30 RR (1,5m/1m), 30 Push-ups (Ts/Kns), BOR, BP BSO (51cm)

Beg3 – 70 SU, 30 RR (1m/0,5m), 30/24 Push-ups (Kns), BOR, Bp BSO (41cm)

 

CFA LITE Options – USA Equivalents:

RX – M-up Sub 30 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 30 reps on 55/35lb

Int1 – 80 DU, 20 MU or BOR

Int2 – 70 DU, 20 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR

Int3 – 60 DU, 20 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – 90 SU, 30 PU (P/G), 30/24 Push-ups (Ts), BOR, Bp BSO (24/20inch)

Beg2 – 80 SU, 30 RR (4Ft11″/3Ft3″), 30 Push-ups (Ts/Kns), BOR, Bp BSO (20inch)

Beg3 – 70 SU, 30 RR (3Ft3″/1Ft7″), 30/24 Push-ups (Kns), BOR, Bp BSO (16inch)

 

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

 

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