CrossFit Algoa (Port Elizabeth) WOD – Thurs, 14 January 2021

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 14 January 2021

Featured Image – From left Coach Dave, Andre, Sarah, Cindy and Michelle on a @CrossFitAlgoa WOD down outdoors in Knysna over the holidays!

 

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 – 140121

 

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) Power Clean and Push Jerk 2 – EMOM for 10 min

 

Score = Load

 

Home-Based – Power Clean and Push Jerk RM – E2ndMon2ndM for 5 Rnds

 

Score = Total Loading (Sum of Reps x Loading)

 

then…

 

2) Complete the following for Max Reps:

 

AMRAP 7 min:

4 Muscle-ups

4 Thrusters (60kg/40kg)

 

Rest 3 min

 

AMRAP 7 min:

4 Muscle-ups

6 Power Clean and Push Jerk (or Push press) (60kg/40kg)

 

Score = Total Reps

 

CFA LITE Options:

RX sub – DB/KB/BP/Light BB – 7 Reps on Thr; 6 Reps on PC, PJ and BOR sub 12 Reps (25kg/15kg) and 4 Push-ups

Int1 – 55/36kg; 22.5/15kg; 3 MU or BOR, PU

Int2 – 53/34kg; 22.5/15kg; 4 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR, PU

Int3 – 50/32kg; 20/12kg; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR, PU

Beg1 – 45/30kg; 15/10kg; PU (G/P),4/3 Push-up or BOR,PU

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m), 3 PU/4 PU (kns) or BOR, PU

Beg3 – 25/17kg; 8/5kg; RR (1/0.5m), 4 PU(kns)/3 PU (kns) or BOR, PU

 

CFA LITE Options – USA Equivalents

RX BB 135/90lb

RX sub – DB/KB/BP/Light BB – 7 Reps on Thr; 6 Reps on PC, PJ (55/35lb)

Int1 – 120/80lb; 50/35lb; 3 MU or BOR, PU

Int2 – 115/75lb; 50/35lb; 4 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR, PU

Int3 – 110/70lb; 45/25lb; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR, PU

Beg1 – 100/65lb; 35/20lb; PU (G/P),4/3 Push-up or BOR,PU

Beg2 – 75/50lb; 20/25lb; RR (1/0.5m), 3 PU/4 PU (kns) or BOR, PU

Beg3 – 55/35lb; 15/10lb; RR (1/0.5m), 4 PU(kns)/3 PU (kns) or BOR, PU

 

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

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