CrossFit Algoa (Port Elizabeth) WOD – Mon, 1 March 2021

CrossFit Algoa (Port Elizabeth) WOD – Mon, 1 March 2021

Featured Image – Today we complete Event 7 of 2016 CrossFit Games – Double DT – “DT” is a HERO WOD In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

First posted 13 April 2009.

 

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 #nanoX1 #TheOfficialShoeofFitnessZA #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 – 010321

 

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) Front Squat – 1 RM Test

 

Score = Load

 

Home-Based – Front Squat Max Loading Test (Rep Max)

 

Score = Total Loading (load x reps each)

 

CFA LITE Options:

Maintain great form! Do not sacrifice form for additional loading!

 

then…

 

2) Double DT Complete – Event 7 CrossFit Games 2016

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

First posted 13 April 2009.

 

Complete the HERO WOD “DOUBLE DT” – 10 RFT with (BB 70kg/49kg):

12 Deadlifts

9 Hang Power Cleans

6 STOH

 

TC = 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

Home-Based – Complete the Single-implement HERO WOD “DOUBLE DT” – 10 RFT with DB/KB/Backpack (24-25kg/15-16kg):

17 Deadlifts

13 Hang Power Cleans

9 STOH

 

TC – 15 min

 

Score = Time/Time cap plus 1 sec/rep missed

 

Equipment Options:

RX – BB (70kg/49kg) BUT RX with KB (24kg/16kg) or DB (25kg/15kg) has the following rep scheme 17 DL, 13 HPC, 9 STOH

BB or DB/KB/Back pack (NB for these lighter implements you an extra 12 reps per Rnd)

 

CFA LITE Options:

RX – KB 24/16kg / DB 25/15kg

Int1 – 65/45kg / KB 20/12kg, DB 20/12kg

Int2 – 60/42kg, KB/DB same

Int3 – 55/38kg / KB 16/12kg / DB 20/10kg

Beg1 – 45/30kg / KB 16/12kg / DB 15/10kg

Beg2 – 35/20kg / KB 12/8kg / DB 10/7.5kg

Beg3 – 25/15kg / KB 8/5kg / DB 7.5/5kg

 

CFA LITE Options – USA Equivalents:

RX – 155/110lb or 17-13-9 DB/KB/SB/Light BB KB 55/35lb

Int1 – 145/100lb; 45/25lb

Int2 – 135/95lb; 45/25lb

Int3 – 120/85lb; 35/25lb

Beg1 – 100/65lb; 35/20lb

Beg2 – 75/45lb; 20/15lb

Beg3 – 55/35lb; 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 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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