CrossFit Algoa (Port Elizabeth) WOD – Thurs, 22 July 2021

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 22 July 2021

Featured Video – Individual Event 8 (IE8)—2021 NOBULL CrossFit Games … the CrossFit Games starts next week 27 July 2021 (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 – 220721

 

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

 

Repeat WOD’s from Thurs 16 July 2021…

 

1) Complete 4 Rnds of the following FT:

40 Hang Power Snatch (20kg/15kg)

500m Row (or 50 SDHP 20/15kg)

 

TC – 16 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX sub – Single imp. DB/KB/BP Snatch 20/12kg

Row sub SDHP – use same implement as Snatch

Int1 – same Rx

Beg1 – same Rx but 30 HPS, 400m Row/40 SDHP

Beg2 – 12/7-8kg; 10/7.5kg

Beg3 – 12/7-8kg; 10/7.5kg but 30 HPS, 300Row or 30 SDHP

 

CFA LITE Options – USA Equivalents:

RX sub – Single imp. DB/KB/BP Snatch 45/25lb

Row sub SDHP – use same implement as Snatch

Int1 – same Rx

Beg1 – same Rx but 30 HPS, 400m Row/40 SDHP

Beg2 – 25lb/15lb

Beg3 – 25lb/15lb but 30 HPS, 300 Row or 30 SDHP

 

then…

 

2) Complete 100 Sit-ups FT but when you start (0 min) and everytime you stop to rest/break complete a buy-in of 20 Jumping Airsquats

 

TC = 10 min

 

Score = Time/TC plus 1 sec/rep missed on the SU

 

Equipment Options:

Mat/Towel

 

CFA LITE Options:

Int1/2/3 – same

Beg1 – 80 SU, 15 Jump AS

Beg2 – 70 SU, 15 AS

Beg3 – 60 SU, 10 AS

 

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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