Featured Image – Today’s WOD – CrossFit – Lift, Move, Work Online Comp… see below for details!!!!!
Our 2nd SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE starts 1 November – If you are interested in our next Challenge … please click the link below! .
Go to: https://crossfitalgoa.com/transformation-challenge/
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 – 231021
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!
If you completed this WOD yesterday, then do a WOD you missed this week … NB – Hero WOD “JT” & he Wall Ball intervals!
CrossFit – Lift, Move, Work Online Comp
Click the link for full details and to register!! Cost is $10.
https://crossfit.leaderboards.com/competitions/2021-crossfit-lift-move-work/ – full details
Which track will present the right challenge for you?
The three components in Lift Move Work must be completed sequentially in a single 20-minute session as follows:
Minutes 0-4: Lift (4 minutes)
Minutes 4-6: Rest (2 minutes)
Minutes 6-10: Move (4 minutes)
Minutes 10-12: Rest (2 minutes)
Minutes 12-20: Work (8 minutes)
Minutes 20+: Celebrate with friends, take a nap, etc.
Visit CrossFit.Leaderboards.com to learn more information. LINK ABOVE
The competition will begin with the release of the scorecards at 12 p.m. (noon) PT on Thursday, Oct. 21. From there, athletes will have until Monday, Oct. 25, at 12 p.m. (noon) PT to complete each test and submit their scores.
LIFT
FROM MINUTES 0-4, ESTABLISH:
TRACKS 1, 2 & 3
1-rep-max clean
Adaptive Divisions
UPPER EXTREMITY: 1-rep-max deadlift
LOWER EXTREMITY: 1-rep-max clean
NEUROMUSCULAR: 1-rep-max clean
VISION: 1-rep-max clean
SHORT STATURE: 1-rep-max clean
SEATED (with hip function): 1-rep-max clean
SEATED (without hip function): 1-rep-max clean
INTELLECTUAL: 1-rep-max deadlift
Score = Load (lb. and kg)
then…
MOVE
FROM MINUTES 6-10, COMPLETE AS MANY REPS AS POSSIBLE OF:
TRACK 1: Bar muscle-ups
TRACK 2: Pull-ups
TRACK 3: Ring rows
Adaptive Divisions
UPPER EXTREMITY: Alternating single-leg squats
LOWER EXTREMITY: Pull-ups
NEUROMUSCULAR: Pull-ups
VISION: Pull-ups
SHORT STATURE: Pull-ups
SEATED (with hip function): Pull-ups
SEATED (without hip function): Pull-ups
INTELLECTUAL: Alternating single-leg squats
Score = Total Reps
then…
WORK
FROM MINUTES 12-20, COMPLETE AS MANY REPS AS POSSIBLE OF:
TRACK 1:
30 double-unders
8 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.
8 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.
8 lateral burpees over the dumbbell
TRACK 2:
20 double-unders
6 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.
6 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.
6 burpees
TRACK 3:
20 single-unders
5 single-arm dumbbell push presses (left arm), ♀20 lb./♂35 lb.
5 single-arm dumbbell push presses (right arm), ♀20 lb./♂35 lb.
5 burpees
Adaptive Divisions
UPPER EXTREMITY:
30 double-unders
12 single-arm dumbbell push presses, ♀35 lb./♂50 lb.
8 lateral burpees over the dumbbell
LOWER EXTREMITY:
30 single-unders
8 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.
8 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.
8 burpees
NEUROMUSCULAR:
20 single-unders
6 single-arm dumbbell push presses (left arm), ♀20 lb./♂35 lb.
6 single-arm dumbbell push presses (right arm), ♀20 lb./♂35 lb.
6 burpees
VISION:
30 single-unders
8 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.
8 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.
8 burpees
SHORT STATURE:
30 double-unders
8 single-arm dumbbell push presses (left arm), ♀20 lb./♂35 lb.
8 single-arm dumbbell push presses (right arm), ♀20 lb./♂35 lb.
8 burpees
SEATED (with hip function):
5-cal arms only airbike
5 single-arm presses (left arm), ♀20 lb./♂35 lb.
5 single-arm presses (right arm), ♀20 lb./♂35 lb.
10 U-Turns
SEATED (without hip function):
5-cal arms only airbike
5 single-arm presses (left arm), ♀15 lb./♂25 lb.
5 single-arm presses (right arm), ♀15 lb./♂25 lb.
10 U-Turns
INTELLECTUAL:
20 lateral hops
5 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.
5 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.
5 burpees
Score = Total Reps
Scorecards will be available here at the start of competition: Thursday, Oct. 21 at 12 p.m. (noon) PT
Metric equivalents –
♀20 lb./♂35 lb.
♀35 lb./♂50 lb.
15 lb. – 7kg ; 20 lb. – 10kg ; 25 lb. – 11.3kg ; 30 lb. – 13.6kg ; 35 lb. – 15kg; 50lb – 22.5kg
Substitutions:
*see diff adaptive divisions for sub’s and/or below as per usual…
Shoulder –
Clean – Fine or DL
MU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)
DU/SU – Fine or Jump Clap
DB PP – Hang Power Clean
Bps – Fine or Str arm bps
Back –
Clean – Hip Thrusters (loaded)
MU – find or RR/Strict PU and Push-ups
DU/SU – Fine or Calf Pulses
DB PP – Srict Press or Fine
Bps – Fine or Box/Str arm bps
Knee –
Clean – Muscle Clean or Hang Muscle clean
MU – find or PU and Push-ups
DU/SU – Fine or Calf Pulses
DB PP – Fine or Srict Press
Bps – Fine or Box/Str arm bps
CFA CARDIO CLASS (FUN FITNESS)
A new class at CrossFit Algoa!! See the Daily Whiteboard!
A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!
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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