CrossFit Algoa (Port Elizabeth) WOD – Wed, 24 February 2021

CrossFit Algoa (Port Elizabeth) WOD – Wed, 24 February 2021

Featured Image – Jess working hard and smart @CrossFitAlgoa #Summerstrand

 

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 – 240221

 

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) Last completed 3 Sept 2019 …

 

Complete 7 Rounds (21 min) of the following for Max Reps:

AMRAP 40 sec – Thrusters (45kg/30kg)

Rest 20 sec

AMRAP 40 sec – C2B Pull-ups

Rest 20 sec

AMRAP 40 sec – BB Facing Burpees

Rest 20 sec

 

Score = Total Reps

 

CrossFit Algoa LITE Options:

BOR – Divide reps by 1.5

RX – BB 45/30kg, DB/KB/B-Pack/light BB 25/15kg (divide reps by 1.5 on Thrusters)

Int1 – 43/28kg

Int2 – 40/26kg

Int3 – 35/24kg, PU or BOR

Beg1 – 30/20kg, PU (P/G) or BOR, BBF Bp (SO)

Beg2 – 25/15kg, RR (1/0.5m) or BOR, Bps

Beg3 – 20/12kg, RR (0.5/0m) or BOR, Bps

 

CrossFit Algoa LITE Options – USA Equivalents:

BOR – Divide reps by 1.5

RX – BB 100/65lb, DB/KB/B-Pack/light BB 25/15kg (divide reps by 1.5 on Thrusters)

Int1 – 95/60lb

Int2 – 40/57lb

Int3 – 35/52lb, PU or BOR

Beg1 – 65/45lb, PU (P/G) or BOR, BBF Bp (SO)

Beg2 – 55/35lb, RR (1/0.5m) or BOR, Bps

Beg3 – 45/25lb, RR (0.5/0m) or BOR, Bps

 

then…

 

2) Accumulate 5 min of Freestanding Handstand Holding – FT

 

TC – 14 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1/2 – Same

Int3 – At wall HS Hold

Beg1 – Reverse Wall Walk Hold

Beg2 – Piked Hold (61cm)

Beg3 – Piked Hold (51cm)

 

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

Leave a reply

Your email address will not be published. Required fields are marked *