CrossFit Algoa (Port Elizabeth) WOD – Wed, 28 July 2021

CrossFit Algoa (Port Elizabeth) WOD – Wed, 28 July 2021

Featured Video – The CrossFit Games starts this week… Surprise Details for Individual Event 1 (IE1) Released (Video courtesy of CrossFit, Inc.)

Tune in to Games.CrossFit.com, Facebook, YouTube, Twitch, and Pluto TV for live coverage of the CrossFit Games from Tuesday, July 27, through Sunday, Aug. 1. 

For U.S. viewers, the CrossFit Games will also return to CBS Sports with highlights throughout the week and a live two-hour broadcast of the individual finals on Sunday, Aug. 1, from 2-4 p.m. ET

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).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

 

ONLINE WHITEBOARD/COACHING – 280721

 

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 19 July 2019…

 

1) Power Clean, Rear Rack Bar, Rear Rack Jerk, OHS

 

Score = Climb to a Max Day

 

then…

 

2) Event 6 of 2016 Regionals – Reebok CrossFit Games http://games.crossfit.com/workouts/regionals/2016

 

For time:

1,000-m bike (Class Sub with 400 m run)

100-ft. handstand walk (33 m)

10 overhead squats (102kg/70kg)

500-m row (Sub with 50 SDHP – 20kg/13kg)

50 burpee box jump overs (40 reps- 30.5cm/15.25cm, 10 reps- 61cm/30.5cm), (1m wide) Must clear the Box!

5 overhead squats

 

Time cap – 16:00.

 

Score = Time/TC plus 1 sec/rep missed

*The box must be moved after every 5 reps. For men, the first 40 reps will be done over a 12-inch box (30.5cm) and the last 10 reps over a 24-inch box (61cm). For the women, the first 40 reps will be done over a 6-inch box (15.25cm) and the last 10 reps over an 18-inch (45 cm) box.

 

CFA LITE Options:

DB/KB/Light BB sub 25/16kg – 30 OHS/ 10 OHS

BBJO sub – Burpee Broad Jump sub all Bps 1.24/1m

Int1 – 90/60kg, 22.5/15kg, 30m HSW, 20 BBF Bps 30 BBJO clear

Int2 – 80/55kg, 20/15kg, 27m HSW, 30 BBF Bps 20 BBJO clear

Int3 – 70/50kg, 16/12kg, 21m HSW or 7 WW, 40 BBF Bps 10 BBJO clear

Beg1 – 50/30kg, 15/10kg, 7 Half WW, 40 BBF Bps, 10 Bp BSO (61/51cm) or Bp BJ (1/0.8m), 50 SDHP (16/12kg)

Beg2 – 30/20kg, 12/8kg, 40 BBF Bps or Bp BJ (0.8/0.5m), BW (Str) or 7 Scaled WW (1 step), 50 SDHP (12/8kg)

Beg2 – 25/15kg, 8/5kg, 40 BBF Bps or Bp-Broad Step (0.6/0.4m), BW (bnt), 50 SDHP (8/5kg)

 

CFA LITE Options:

DB/KB/Light BB sub 55/35lb – 30 OHS/ 10 OHS

BBJO sub – Burpee Broad Jump sub all Bps 1.24/1m

Int1 – 200/135lb, 50/35lb, 30m HSW, 20 BBF Bps 30 BBJO clear

Int2 – 175/120lb, 45/35lb, 27m HSW, 30 BBF Bps 20 BBJO clear

Int3 – 155/110lb, 35/25lb, 21m HSW or 7 WW, 40 BBF Bps 10 BBJO clear

Beg1 – 110/65lb, 35/20lb, 7 Half WW, 40 BBF Bps, 10 Bp BSO (61/51cm) or Bp BJ (1/0.8m), 50 SDHP (16/12kg)

Beg2 – 65/45lb, 25/15lb, 40 BBF Bps or Bp BJ (0.8/0.5m), BW (Str) or 7 Scaled WW (1 step), 50 SDHP (12/8kg)

Beg2 – 55/35lb, 15/10lb, 40 BBF Bps or Bp-Broad Step (0.6/0.4m), BW (bnt), 50 SDHP (8/5kg)

 

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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