CrossFit Algoa (Port Elizabeth) WOD – Wed, 9 December 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 9 December 2020

Featured Image – Four (4) days to get your workouts in … check out our AFL (Always Fit League) Prizes up for grabs on lucky draw! 

REGISTER if you want a chance to WIN THE LUCKY DRAW PRIZES (Registration Score Sub deadline 24:00 on Sat 12 Dec 2020).

Register at: https://eastcapechamps.co.za/registration/

Only R100

Check out our Lucky Draw Prizes – https://eastcapechamps.co.za/prizes/

 

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 – 91220

 

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

 

1a) NB T/Challenge Members who missed Re-Testing on Tests 1/2/3 must please complete today!

 

For the rest…

 

1b) Workout 3 – Endurade Online East Cape Champs 2020 https://eastcapechamps.co.za/2020-workouts/

 

Click on the link below to download/view Workout 3 Document for Full Workout Details, Scaled Divisions, Movement Standards, and Score Sheets!

https://eastcapechamps.co.za/wp-content/uploads/2020/12/Workout-3-StandardsDetails-ECC20.pdf

 

ECC20 Workout 3 is a CrossFit Algoa benchmark “Girl Memorial” WOD….SHIRLEY – Named in honour of Shirley Anne Levey, Dave’s mom who passed away 23 June 2007.  Shirley was born on the 23 July.

She will always be remembered for her caring & loving nature!

 

RX – WORKOUT 3:

“Shirley” – Complete the following FT:

21 Squat Snatch (50kg/30kg)

21 C2B Pull-ups

21 m HS Walk

15 Squat Snatch (50kg/30kg)

15 C2B Pull-ups

15 m HS Walk

9 Squat Snatch (50kg/30kg)

9 C2B Pull-ups

9 m HS Walk

 

Time Cap = 14 min

 

Score = Time/TC plus 1 sec/rep missed

*HSW – must be at least 1 m at a time. Partition length/shuttle length as needed!

 

USA Equivalents:

RX – 110/65lb

 

 

ECC Scaling Options:

 

INT – WORKOUT 3:

 

“Shirley” – Complete the following FT:

21 Squat Snatch (35kg/22kg)

21 Pull-ups/W-12 Pull-ups

7 Wall Walks

15 Squat Snatch (35kg/22kg)

15 Pull-ups/W-9 Pull-ups

5 m Wall Walks

9 Squat Snatch (35kg/22kg)

9 Pull-ups/W-6 Pull-ups

3 Wall Walks

 

Time Cap = 14 min

 

Score = Time/TC plus 1 sec/rep missed

*Wall Walk – hands & fingers cross line 1 m from wall (see Mvt Standards)

 

USA Equivalents:

Int1 – 75/50lb

 

 

BEGINNER – WORKOUT 3:

“Shirley” – Complete the following FT:

21 Squat Clean (25kg/15kg)

21 Jumping Pull-ups (20cm/15cm)

42 m Bear Walk

15 Squat Clean (25kg/15kg)

15 Jumping Pull-ups (20cm/15cm)

30 m Bear Walk

9 Squat Clean (25kg/15kg)

9 Jumping Pull-ups (20cm/15cm)

18 m Bear Walk

 

Time Cap = 14 min

 

Score = Time/TC plus 1 sec/rep missed

*Bear Walk – Partition length/shuttle length as needed!

*Squat Clean – Power Clean, Front squat allowed

*Jump – PU Distance btwn bottom of the pull-up bar and top of head when standing tall with feet together – Men – 20 cm and Women – 15 cm

 

USA Equivalents:

Beg1 – 55/35lb

 

 

 

ECC20 Home-Based Division

 

HOME-BASED RX – WORKOUT 3:

 

“Shirley” – Complete the following FT:

21 Squat Clean (20kg/12kg)

21 Implement Facing Burpees

21 m HS Walk

15 Squat Clean (20kg/12kg)

15 Implement Facing Burpees

15 m HS Walk

9 Squat Clean (20kg/12kg)

9 Implement Facing Burpees

9 m HS Walk

 

Time Cap = 14 min

 

Score = Time/TC plus 1 sec/rep missed

*Squat Clean – Squat Clean OR Ground to shoulder, Squat (in front rack) allowed

*HSW – must be at least 1 m at a time. Partition length/shuttle length as needed!

 

USA Equivalents:

Rx – 45/25lb

 

HOME-BASED INT – WORKOUT 3:

 

“Shirley” – Complete the following FT:

21 Squat Clean (20kg/12kg)

21 Implement Facing Burpees

7 Wall Walks

15 Squat Clean (20kg/12kg)

15 Implement Facing Burpees

5 Wall Walks

9 Squat Clean (20kg/12kg)

9 Implement Facing Burpees

3 Wall Walks

 

Time Cap = 14 min

 

Score = Time/TC plus 1 sec/rep missed

*Squat Clean – Squat Clean OR Ground to shoulder, Squat (in front rack) allowed

*Wall Walk – hands & fingers cross line 1 m from wall (see Mvt Standards)

 

USA Equivalents:

Rx – 45/25lb

 

 

HOME-BASED BEGINNER – WORKOUT 3:

 

“Shirley” – Complete the following FT:

21 Squat Clean (12kg/8kg)

21 Implement Facing Burpees (Step-over)

42m Bear Walks

15 Squat Clean (12kg/8kg)

15 Implement Facing Burpees (Step-over)

30m Bear Walks

9 Squat Clean (12kg/8kg)

9 Implement Facing Burpees (Step-over)

18m Bear Walks

 

Time Cap = 14 min

 

Score = Time/TC plus 1 sec/rep missed

*Squat Clean – Squat Clean OR Ground to shoulder, Squat (in front rack) allowed

*Bear Walk – Partition length/shuttle length as needed!

 

USA Equivalents:

Rx – 25/17lb

 

 

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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