CrossFit Algoa (Port Elizabeth) WOD – Mon, 22 February 2021

CrossFit Algoa (Port Elizabeth) WOD – Mon, 22 February 2021

Featured Image – Juan on some FUN “Barbell Cycling” 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).

 

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

 

ONLINE WHITEBOARD/COACHING – 220221

 

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, LITE and HOME WOD

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) Complete 100 C2B Pull-ups FT

 

TC – 10 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

T2 (level 4) – 75

T1 (Int1) – 60

Int2 – 55

Int3 – 50

Beg1 – C2B PU (P/G)

Beg2 – RR (1/0.5m)

Beg3 – RR (0.5/1m)

 

Home-Based sub –

Complete 200 BOR (100 e) (25kg/15kg) FT

 

TC – 10 min

 

Score = Time/TC plus 1 sec/rep missed

 

CrossFit Algoa LITE Options:

Int1 – 22.5/15kg

Int2 – 20/12kg

Int3 – 16/12kg

Beg1 – 15/10kg

Beg2 – 10/7.5kg

Beg3 – 7.5/5kg

 

USA Equivalents – CFA LITE Options:

RX – 55/35lb

Int1 – 50/35lb

Int2 – 45/25lb

Int3 – 35lb/25lb

Beg1 – 35/22lb

Beg2 – 22/15lb

Beg3 – 15/10lb

 

then…

 

2) Last completed 2 Sept 2019…

 

AMRAP the following for 9 min:

50 Alt. DB or KB Step-ups (25kg/15kg at 61cm/51cm)

25 Strict HSPU

 

Score = Total Reps

 

RX – 75/Rnd

All other LITE options – 70/Rnd

 

CrossFit Algoa LITE Options:

Int1 – 22.5/15kg, 20 S/HSPU

Int2 – 20/12kg, 20 (1/2 AbM)

Int3 – 16/12kg, 20 (2/3 AbM)

Beg1 – 15/10kg, 20 PPU (61cm/Flr)

Beg2 – 10/7.5kg at 51cm, 20 PPU (Flr/Kns)

Beg3 – 7.5/5kg at 41cm, 20 PPU (Kns)

 

USA Equivalents – CFA LITE Options:

RX – 55/35lb

Int1 – 50/35lb, 20 S/HSPU

Int2 – 45/25lb, 20 (1/2 AbM)

Int3 – 35/25lb, 20 (2/3 AbM)

Beg1 – 35/22lb, 20 PPU (61cm/Flr)

Beg2 – 22/15lb at 51cm, 20 PPU (Flr/Kns)

Beg3 – 15/10lb at 41cm, 20 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

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