CrossFit Algoa (Port Elizabeth) WOD – Wed, 21 July 2021

CrossFit Algoa (Port Elizabeth) WOD – Wed, 21 July 2021

Featured Video – As the Finals of the 2021 CrossFit Games nears, CrossFit HQ have just announced the start of the 2021 CrossFit Games Season (Video courtesy of CrossFit, Inc)!

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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ONLINE WHITEBOARD/COACHING – 210721

 

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) Complete the following AMRAP for 12 min (6 Rnds):

Min 1 – T2B

Min 2 – TNG Power Cleans (70kg/52kg)

 

Score = Total Reps

 

CFA LITE Options:

Home sub RX – Multiply DB/KB/Light (25/15kg) Power Clean Reps by 0.7

CFA sub RX – T2B (Lying feet to hands)

Int1 – 65/45kg or 22.5/15kg

Int2 – 60/40kg or 22.5/15kg

Int3 – 55/38kg or 20/12kg

Beg1 – 45/30kg or 15/10kg; HLR (or Lying F2H)

Beg2 – 35/25kg or 12/8kg; HKR (or Lying K2H)

Beg3 – 30/20kg or 8/5kg; Sitting (K2C)

 

CFA LITE Options – USA Equivalents:

RX BB – 155lb/115lb

Home sub RX – Multiply DB/KB/Light BB (55/35lb) Power Clean Reps by 0.7

Home sub RX – 20 Reps on or Light BB/DB/KB/BP

CFA sub RX – T2B (Lying feet to hands)

Int1 – 145/100lb or 50/35lb

Int2 – 130/90lb or 50/35lb

Int3 – 120/85lb or 45/25lb

Beg1 – 100/65lb or 35/20lb; HLR (or Lying F2H)

Beg2 – 75/55lb or 20/25lb; HKR (or Lying K2H)

Beg3 – 65/45lb or 15/10lb; Sitting (K2C)

 

then…

 

2) Complete the following FT:

1609 m Run

40 DB/KB Box Step Overs (35kgx2/25kgx2 at 61cm/51cm)

8 Peg Boards (2.1m)

 

TC = 18 min

 

Score = Time/TC plus 1 sec/rep missed

 

PS – Use a combo of KB and DB if DB limited

 

CFA LITE Options:

DB/KB Box SO sub is 50 Farmers walk Lunges

Peg B sub – Longitudinal Pull-ups (head left right) I.e. L-PU

Int1 – KB 20×2/12x2kg, DB 20×2/12x2kg; 48 PB PU (or 48 L-PU)

Int2 – KB/DB same; 40 PB PU (or 40 L-PU)

Int3 – KB 16/12kg, DB 20×2/10x2kg; 30 PB PU (or 30 L-PU R/B)

Beg1 – KB 16×2/12x2kg, DB 15×2/10x2kg; 40 L-PU (G/P)

Beg2 – Run 1.2km; DB BSO (51cm), KB 12×2/8x2kg, DB 10×2/7.5x2kg, 40 1-Arm Ring Rows

Beg3 – Run 1km; DB BSO (41cm), KB 8×2/5x2kg, DB 7.5×2/5x2kg, 40 1-Arm Ring Rows

 

CFA LITE Options – USA Equivalents:

DB/KB Box SO sub is 50 Farmers walk Lunges

Peg B sub – Longitudinal Pull-ups (head left right) I.e. L-PU

Int1 – KB 20×2/12x2kg, DB 20×2/12x2kg; 48 PB PU (or 48 L-PU)

Int2 – KB/DB same; 40 PB PU (or 40 L-PU)

Int3 – KB 16/12kg, DB 20×2/10x2kg; 30 PB PU (or 30 L-PU R/B)

Beg1 – KB 16×2/12x2kg, DB 15×2/10x2kg; 40 L-PU (G/P)

Beg2 – Run 1.2km; DB BSO (51cm), KB 12×2/8x2kg, DB 10×2/7.5x2kg, 40 1-Arm Ring Rows

Beg3 – Run 1km; DB BSO (41cm), KB 8×2/5x2kg, DB 7.5×2/5x2kg, 40 1-Arm Ring Rows

 

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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