CrossFit Algoa (Port Elizabeth) WOD – Tues, 16 August 2022

CrossFit Algoa (Port Elizabeth) WOD – Tues, 16 August 2022

Featured Image – @daniellebrandon7 wins the “SKILL SPEED MEDLEY” event at the 2022 CrossFit Games … today we complete a modified version in class (Image courtesy of CrossFit, Inc).

REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…

 

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
____________________________________________________

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 OPTIONS & PRICING!

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

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 160822

 

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

 

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

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) Practice – Crossover SU/DU, Peg Board/Long. PU/Pistols/HSW Ramp

 

Score = For Quality

 

then..

 

2) CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022
Mens heats – https://www.youtube.com/watch?v=TYJA7yWCvcw

 

SKILL SPEED MEDLEY

3 rounds of races through pegboards, jump-ropes, pistols and handstand walks.

Quarterfinal Round:

3/2 pegboard ascents
75 unbroken single-unders
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
Handstand walk course 10m (Reg Ramp – up Ramp, dwn stairs)

20 fastest athletes advance

Semifinal Round:

2/1 strict pegboard ascents
50 unbroken double-unders
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
Handstand walk course, pirouette start 10m (Reg Ramp – 360deg piroutte start, up ramp, dwn stairs)

5 fastest athletes advance

Final Round:

1 strict pegboard ascent
25 double-under crossovers
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
Handstand walk course, low start 10m (Reg Ramp – 3m parallette, dwn stairs)

Time cap: 3-3-3 minutes

Athletes will race through the 4 stations, with the fastest times moving on to the next round.

CFA Class – 3 heats of 3 min

 

Equip Options:
Do longitudinal Pull-ups if you do not have a Peg Board
Note diff’s below btwn unbroken vs broken allowed ; crossover SU vs DU ; HSW ramp differences

 

CFA LITE Options:
Pistols – broken allowed from Int1
T2 (Level 2) – 1) 2/1 PB; 35 U-SU, 40 U-SU; 2) 1/0.75 PB, 25 U-DU, 25 U-DU; 3) 1 S-PB, 15 CO-DU; Pistols; HSW as Rx but can break
T1 (Level 4) – 1) 3x/1.5x Half-C; 35 U-SU, 40 SU; 2) 1x Half PB, 25 U-DU, 25 DU; 3) 1 S-PB, 10 CO-DU; Pistols; HSW as Rx but can break
Int1 – 12/6 PB PU (ft on wall); 35 U-SU, 40 SU; 2) 6/4 PB PU, 25 U-DU, 25 DU; 3) 6/4 S-PB PU, 10 CO-DU; Pistols; 10m HSW down ramp only
Int2 – 10/5 PB PU (ft on wall); 30 U-SU, 45 SU; 2) 6/4 PB PU, 15 U-DU, 30 DU; 3) 6/4 S-PB PU, 10 CO-SU; Pistol (Green/Hold Rings); 10m HSW
Int3 – 8/4 PB PU (ft on wall); 25 U-SU, 50 SU; 2) 5/3 PB PU, 10 U-DU, 20 DU; 3) 5/3 S-PB PU, 7 CO-SU; Pistol (Hip Crease < hips); 10 m HSW or 3 WW
Beg1 – 8/4 Long PU (G/P); 25 U-SU, 50 SU; 2) 5/3 Long PU (G/P), 25 U-SU, 25 SU; 3) 5/3 Long PU (G/P), 5 CO-SU; Lunges or Box Pistol (Hip crease just abocve hip); 3 Half-WW
Beg2 – 8/4 1x Ring-RR (1/0.5m); 10 U-SU, 50 SU; 2) 5/3 1x Ring-RR (1/0.5m), 10 U-SU, 40 SU; 3) 5/3 1x Ring-RR (1/0.5m), 5 CO-SU’; Lunges; 3 1-step WW
Beg3 – 8/4 1x Ring-RR (0.5m/0m); 60 SU; 2) 5/3 1x Ring-RR (0.5m/0m), 50 SU; 3) 5/3 1x Ring-RR (0.5m/0m), 20 SU; Static Lunges; 3 WormW

 

Substitutions:

Shoulder –
PB – Fine or Rev grip PU/BOR/RR
SU/DU/CO-DU – Fine
Pistols – Fine
HSW – Plus Pushups x3

Back –
PB – Fine or Rev grip PU/RR
SU/DU/CO-DU – Fine or calf pulses
Pistols – Lunges or Airsquats (2x reps)
HSW – Plus Pushups x3

Knee –
PB – Fine
SU/DU/CO-DU – Fine
Pistols – Static partial Lunges or Airsquats (2x reps)
HSW – Fine

 

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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