CrossFit Algoa (Port Elizabeth) WOD – Wed, 15 Sept 2021

CrossFit Algoa (Port Elizabeth) WOD – Wed, 15 Sept 2021

Featured Video – JP working on his “upside down” game … Handstand Walking!!!!!

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

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ONLINE WHITEBOARD/COACHING – 140921

 

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

 

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

1) CFHQ WOD 130902 / 210908

CF HQ tips (including some adaptive athlete tips) https://www.crossfit.com/essentials/workout-tips-for-210908

 

Christine – 3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps (51cm)

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

Scaling:

Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift loading to a challenging weight for a set of 21 while maintaining good technique.

 

CFA LITE Options:

Row sub – 50 SDHP 20/12kg (from B1 to B3 use DB H-B loads)

HB sub – DB/KB/BP 25kg/15kg – 30 DL

BJ – Broad Jump sub (1,24m/1m)

Int1 – 90% BW; 22.5/15kg

Int2 – 85% BW; 22.5/15kg

Int3 – 80% BW; 20/12kg

Beg1 – 60% BW; 15/10kg; BJ (51/41cm) or BJ (1/0.8m)

Beg2 – 50% BW; 12/8kg; BSup (41cm) or BJ (0.8/0.5m)

Beg3 – 40% BW; 8/5kg; BSup (30cm) or BJ/B-Step (0.6/0.4m)

 

CFA LITE Options – USA Equivalents:

Row sub – 50 SDHP 45/25lb (from B1 to B3 use DB H-B loads)

HB sub – DB/KB/BP 55/35lb – 30 DL

BJ – Broad Jump sub (1,24m/1m)

Int1 – 90% BW; 50/35lb

Int2 – 85% BW; 50/35lb

Int3 – 80% BW; 45/25lb

Beg1 – 60% BW; 35/20lb; BJ (51/41cm) or BJ (1/0.8m)

Beg2 – 50% BW; 20/15lb; BSup (41cm) or BJ (0.8/0.5m)

Beg3 – 40% BW; 15/10lb; BSup (30cm) or BJ/B-Step (0.6/0.4m)

 

Substitutions:

 

Shoulder –

Row – Fine but SDHP – Russ BS

DL – Fine

BJ – Fine

 

Back –

Row – Bike 2.5x Dist (or High Hang SDHP)

DL – Hip Thrusters (2x Reps)

BJ – Box Step Up (reduce height)

 

Knee –

Row – Row 2.5x Dist (or High Hang SDHP)

DL – Hip Thrusters (2x Reps)

BJ – Box Step Up (reduce height)

 

then…

 

2) Similar to last week – AMRAP 10:

5 Wall Walks

30 sec Peg Board Static Hold (or Longitudinal PU, feet on wall hold)

20 m HS Walk but Freestand HSPU every 5m (4 total)

 

Score = Total Reps

60 R/Rnd

 

NB – PB Static Hold – hold position for cumulative time of 30 sec

If no Peg Board – do static hang with longitudinal grip and feet on wall!

 

CFA LITE OPTIONS:

Int1 – 4 WW; 18m HSW, 4 FS-HS (just off wall) – 56R/Rnd

Int2 – 4 WW; 16m, 3 FS-HS (just off wall, 1/2 Abm) – 53R/Rnd

Int3 – 3 WW; 14m, 3 FS-HS (just off wall, 2/3 Abm) – 50R/Rnd

Beg1 – 4 Half WW, Banded Long PU Hold (P/G), 60 Weight Shift HS, plus 8 PPU (61/51cm) – 62R/Rnd

Beg2 – 4 Scaled (1 step) WW, RR 90 deg arm Hang (1m/1.5m); 60 Opp Sh Taps plus 8 PPU (51cm/Flr) – 62R/Rnd

Beg3 – 4 Worm Walk, RR 90 deg arm Hang (1m/1.5m); 40 Opp sh Taps, plus 8 PPU (Flr/Kns) – 55R/Rnd

 

Substitutions:

Shoulder –

WW – Push-u Hld opp shoulder taps (9 reps per WW)

PB Hold – Fine or scale to LITE

HS Walk –  Plus Push-ups (3x meter)

 

Back –

WW – Fine or Worm Walk or Push-ups

PB Hold – Fine or scale to LITE

HS Walk – Fine (watch kick-up/down) or Plus Push-ups (3x meter)

 

Knee –

WW – Fine

PB Hold – Fine or scale to LITE

HS Walk –  Fine (watch kick-up/down)

 

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 CLICK HERE for all the info OR alternatively 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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