CrossFit Algoa (Port Elizabeth) WOD – Thurs, 10 June 2021

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 10 June 2021

Featured Video – Games Central Recap: Day 2 of Granite Games & Fittest In Cape Town (Featured 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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ONLINE WHITEBOARD/COACHING – 100621

 

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) Semi-Final CrossFit Games (AFRICA – FiCT)

Event 4 FiCT 2021 Individuals – The Double Trap (Part A) (https://fittestincapetown.com/fict2021-tests/)

 

For Time:

50 Cal Airbike

15 Muscle-Ups

15 m DB Carry (30kgx1/22.5kgx1)

10 Muscle-Ups

15 m DB Carry (30kgx1/22.5kgx1)

5 Muscle-Ups

 

TC – 10 min

 

Score = Time/TC plus 1 sec/rep missed

 

Part A
CFA LITE Options:

RX sub BOR for MU (25kg/15kg 27-21-15 BOR plus 15-12-9 Push-ups)
RX sub AB – 650m Run
HB – move DB Carry 20m
Int1 – 22.5/15kg, 12-6-3 MU
Int2 – 22.5/15kg, 12-6-3 B-MU (R/B) or 15-10-5 Jump B-MU (Bar @ Chin) or BOR, PU
Int3 – 20/12kg, 12-6-3 B-MU (B/P) or 15-10-5 Jump B-MU (Bar @ Collar Bone) or BOR, PU
Beg1 – 15/10kg, 15-10-5 PU (G/P), Push-up/Push-ups (kns up/Ts dwn) or BOR,PU
Beg2 – 12/8kg, RR (1/0.5m), PU/PU (kns) or BOR, PU
Beg3 – 8/5kg, RR (1/0.5m), PU(kns)/12-6-3 PU (kns) or BOR, PU

USA Equivalents – CFA LITE Options:
RX DB – 65lbx2/50lbx2
RX sub BOR for MU (55lb/35lb 27-21-15 BOR plus 15-12-9 Push-ups)
RX sub AB – 650m Run
HB – move DB Carry 20m
Int1 – 50/35lb, 12-9-6 MU
Int2 – 50/35lb, 12-6-3 B-MU (R/B) or 15-10-5 Jump B-MU (Bar @ Chin) or BOR, PU
Int3 – 20/14lb, 12-6-3 B-MU (B/P) or 15-10-5 Jump B-MU (Bar @ Collar Bone) or BOR, PU
Beg1 – 35/25lb, 15-10-5 PU (G/P), Push-up/Push-ups (kns up/Ts dwn) or BOR,PU
Beg2 – 25/17lb, RR (1/0.5m), PU/PU (kns) or BOR, PU
Beg3 – 17/11lb, RR (1/0.5m), PU(kns)/12-6-3 PU (kns) or BOR, PU

At 12 min… Part B

Semi-Final CrossFit Games (AFRICA – FiCT)

 

Event 5 FiCT 2021 Individuals – The Double Trap (Part B)

 

For Time:

50/35 cal Airbike

5m DB Carry (30kgx2/22.5kgx2)
15 DB Box Step-over (61cm/51cm)

10 DB Carry (30kgx2/22.5kgx2)

15 DB Box Step-over (61cm/51cm)

10 DB Carry (30kgx2/22.5kgx2)

 

TC – 10 min (Extended Time Cap 15 min)

 

Score = Time/TC plus 1 sec/rep missed

 

Part B
CFA LITE Options:
RX DB – 30kgx2/22.5kgx2
RX sub AB – 650m Run
RX sub BOR for MU (25kg/15kg 27-21-15 BOR)
Home-Based DB Carry/Farmers Walk (DB-C) – 25kg/15kg – 50m each
Home-Based DB Lunges 25 reps each
Int1 – 22.5/15kg, DB BSO (25kgx2/20kgx2 at 61/51cm)
Int2 – 22.5/15kg, DB BSO (22.5kgx2/16kgx2 at 61/51cm)
Int3 – 20/12kg, DB BSO (20kgx2/12kgx2 at 61/51cm)
Beg1 – 15/10kg, DB BSO (15kgx2/10kgx2 at 61/51cm)
Beg2 – 12/8kg, DB BSO (12kgx2/8kgx2 at 51cm)
Beg3 – 8/5kg, DB BSO (8kgx2/5kgx2 at 41cm)

USA Equivalents – CFA LITE Options:
RX DB – 65lbx2/50lbx2
RX sub AB – 650m Run
RX sub BOR for MU (55lb/35lb 27-21-15 BOR);
Home-Based DB Carry/Farmers Walk (DB-C) – 55/35lb – 50m each
Home-Based DB Lunges 25 reps each
Int1 – 50/35lb, DB BSO (55lbx2/45lbx2 at 61/51cm)
Int2 – 50/35lb, DB BSO (50lbx2/35lbx2 at 61/51cm)
Int3 – 20/14lb, DB BSO (45lbx2/25lbx2 at 61/51cm)
Beg1 – 35/25lb, DB BSO (35lbx2/20lbx2 at 61/51cm)
Beg2 – 25/17lb, DB BSO (25lbx2/17lbx2 at 51cm)
Beg3 – 17/11lb, DB BSO (17lbx2/10lbx2 at 41cm)

 

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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