CrossFit Algoa (Port Elizabeth) WOD – Thurs, 4 February 2021

Featured Image – Jess and Meryl pushing each other on the run portion of a WOD at #CrossFitAlgoaSummerstrand!

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 – 040221

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) Drills:

Strict Dips & V’s

HR & V’s

BBF Bps

then…

2) EMOM for 12 min:

Min 1 – Strict Ring Dips RM

Min 2 – Hallow Rocks

Score = Total Reps

Equip:

Home-B – Box/Rings/Bars/Chairs

CFA LITE Options:

Int1/2 – same

Int3 – S-RD (R/B)

Beg1 – HR – lifts; SRD Jumpup, lower dwn OR (Blk/Prple)

Beg2 – Hallow Crunch; SPD (str) or Chair Dips (Str)

Beg3 – Crunch; SPD (bnt) or Chair Dips (Bnt)

then…

3) Completed 10 Rnds of the following FT:

5 STOH (61kg/29kg)

5 BB Facing Burpees

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

Scaling:

Reduce the load on the barbell so you can complete the 5 reps unbroken for most of the workout.

CFA LITE Variations:

STOH – Any Press/Jerk

BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing

Db/KB/Bp/Light BB – 6 Reps on 25kg/15kg

Int1 – 55/38kg; 25/15kg

Int2 – 50/35kg; 22.5/15kg

Int3 – 47kg/32kg; 20/12kg

Beg1 – 40/28kg; 15/10kg

Beg2 – 30/20kg; 10/7.5kg; BBF Bp (SO)

Beg3/TC – 20/12kg; 7.5/5kg; BBF Bp (SO) – 7 Rnds

CFA LITE Options – USA Equivalents:

STOH – Any Press/Jerk

RX – ♀ 95 lb. ♂ 135 lb.

BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing

Db/KB/Bp/Light BB – 6 Reps on 55lb/35lb

Int1 – 120/85lb; 55/35lb

Int2 – 110/75lb; 50/35lb

Int3 – 105/70lb; 45/25lb

Beg1 – 90/60lb; 35/25lb

Beg2 – 65/45lb; 25/15lb; BBF Bp (SO)

Beg3 – 45/25lb; 15/10lb; BBF Bp (SO) – 7 Rnds

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