CrossFit Algoa (Port Elizabeth) WOD – Wed, 16 December 2020 DAY OF RECONCILIATION

Reminder – Day of Reconciliation – 8:30 class only today! We will have an overflow class to 9:40 if this class fills up!

Featured Image – At CrossFit Algoa SUMMERSTRAND – Yolisa setting up for a good Push Press during yesterday’s WOD!

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 – 161220

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) Complete 12 day’s of Christmas if you missed it yesterday!

1b) Complete 3 Rnds of the following FT:

600m Run

25 C2B Pull-ups

25 HSPU

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX – BB 61/38kg or Single-arm BOR (DB/KB/B-Pack) or light BB 35 Reps on BOR

Int1 – 20 PU/36 BOR 45/30kg; 22.5/15kg; 20 HSPU

Int2 – 18 PU/36 BOR 40/25kg; 20/15kg; HSPU (1/2 abm)

Int3 – 15 PU/26 BOR 35/20kg; 16/12kg; HSPU (2/3 abm)

Beg1 – PU (P/G)/35 BOR 30/15kg; 16/10kg; PPU (61cm/Flr)

Beg2 – RR (1,5/1m)/35 BOR 20/12kg; 12/8kg; Run 500m; PPU (Flr/Kns)

Beg3 – RR (1/0,5m)/35 BOR 15/8kg; 8/5kg; Run 400m; PPU (Kns)

USA Equivalents – CFA LITE Options:

Row Sub SDHP Rx – 45/35LB KB/BB or closest KB

Rx – (BB) 135/85lb; Single-arm BOR (DB/KB/B-Pack) or light BB 35 Reps on BOR

Int1 – 20 PU/35 BOR 100/65lb; 50/35lb; 20 HSPU

Int2 – 18 PU/35 BOR 90/55lb; 50/35lb; HSPU (1/2 abm)

Int3 – 15 PU/35 BOR 35/20kg; 75/45lb; 45/25lb; HSPU (2/3 abm)

Beg1 – PU (P/G)/35 BOR 65/35lb; 35/25lb; PPU (61cm/Flr)

Beg2 – RR (4Ft11″/3Ft3″)/36 BOR; 45/25lb; 25/20lb; Run 500m; PPU (Flr/Kns)

Beg3 – RR (3Ft3″/1Ft7″)/36 BOR; 35/20lb; 15/10lb; Run 400m; PPU (Kns)

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