CrossFit Algoa (Port Elizabeth) WOD – Wed, 30 December 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 30 December 2020

Featured Image – Schmolly’s Christmas Recovery Nap!!!!!!

 

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 – 301220

 

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

 

1) Repeat from 21 Oct … Complete the following FT:

40-30-20 Wall balls (10kg to 10ft/6.3kg to 9ft)

30-20-10 T2B

 

TC – 12 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX – Thruster sub WB (25kg/15kg)

Int1 – WB/sub Thr (22.5/15kg)

Int2 – WB/sub Thr (22.5/15kg), 23-13-8 T2B

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 20-15-5 T2B

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), HLR (or Lying F2H)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), HKR (or Lying K2H)

Beg3/TC – 30-20-10 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), Sitting (K2C)

 

USA Equivalents – CFA LITE Options:

RX – Thruster sub WB 55/35lb

Int1 – WB/sub Thr (50/35lb)

Int2 – WB/sub Thr (50/35lb), 23-13-8 T2B

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb, 20-15-5 T2B

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb), HLR (or Lying F2H)

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), HKR (or Lying K2H)

Beg3 – 30-20-10 WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), Sitting (K2C)

 

then…

 

3) Repeat from 21 Oct … Complete the following FT:

100-80-60-40 DU

40-30-20-10 Lateral Burpees over Jump-rope

 

TC – 10 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE Options:

Int1 – 90-70-50-30 DU

Int2 – 85-65-45-25 DU

Int3 – 80-60-40-20 DU

Beg1 – SU, 35-25-15-5 LF Bps

Beg2 – 90-70-50-30 SU, 30-20-10-5 LF Bps

Beg3/TC – 80-60-40-20 SU, 25-20-10-5 LF Bps

 

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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