CrossFit Algoa (Port Elizabeth) WOD – Sat 27 February 2021

CrossFit Algoa (Port Elizabeth) WOD – Sat 27 February 2021

Featured Video – The latest episode of Games Central 02.26 – What does having a child do to your competitive drive? (Video courtesy of CrossFit, Inc.)

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

 

ONLINE WHITEBOARD/COACHING – 270221

 

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) Big Clean Complex – Build to a Max Day over 6 sets

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

 

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

 

Score = Max Load

 

Home-based – AMRAP 7 min – Big Clean Complex

 

Score = Total Loading (Sum of Implement Load x Reps)

 

then…

 

2) Nasty Girls (CrossFit HQ WOD 190827 / 130327)

 

3 Rounds for time of:

50 Airsquats

7 Strict Muscle-ups

10 Hang Power Cleans

 

♂ 135 lb. (61kg) / ♀ 95 lb. (43kg)

 

TC = 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

BOR sub 14 Reps (same BB loads) or Home-based DB/KB/B-Pack/light BB 21 Reps and 20 HPC on 25/15kg

Int1 – 4 S/Mup or BOR, PU; 22.5/15kg

Int2 – 7 S/Mup (2xB/2xP) or BOR, PU; 20/15kg

Int3 – 7 S/Mup (2xP/2xG) or Jump M-up Rings/Bar (chin) or BOR, PU, 50/32kg; 16/12kg

Beg1 – 7 PU (P/G) or BOR, 7 PU (Ts) 40/25kg; 15/10kg

Beg2 – 7 RR (1/0.5m) or BOR, 7 PU (Ts/Ts dwn, Kns up), 30/20kg; 12/8kg

Beg3 – 7 RR (0.5/0m) or BOR, 7 PU (Ts dwn, Kns up/Kns), 20/12kg; 8/5kg

 

CFA LITE Options – USA Equivalents:

BOR sub 14 Reps (same BB loads) or Home-based DB/KB/B-Pack/light BB 21 Reps and 20 HPC on 55/35lb

Int1 – 4 S/Mup or BOR, PU; 50/35lb

Int2 – 7 S/Mup (2xB/2xP) or BOR, PU; 45/35lb

Int3 – 7 S/Mup (2xP/2xG) or Jump M-up Rings/Bar (chin) or BOR, PU, 110/70lb; 35/25lb

Beg1 – 7 PU (P/G) or BOR, 7 PU (Ts) 90/55lb; 35/25lb

Beg2 – 7 RR (1/0.5m) or BOR, 7 PU (Ts/Ts dwn, Kns up), 65/45lb; 25/15lb

Beg3 – 7 RR (0.5/0m) or BOR, 7 PU (Ts dwn, Kns up/Kns), 45/25lb; 15/10lb

 

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 6th 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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