CrossFit Algoa (Port Elizabeth) WOD – Wed, 23 November 2022

CrossFit Algoa (Port Elizabeth) WOD – Wed, 23 November 2022

Featured Image – Repost from @crossfitalgoa insta… Thanks for dropping in @sebbo_fisch , Fran from @crossfiterlangen … Good having you both @CrossFitAlgoaย ๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘ย Safe travels and Fun times in South Africaย ๐Ÿ‡ฟ๐Ÿ‡ฆ๐Ÿ‡ฟ๐Ÿ‡ฆ๐Ÿ‡ฟ๐Ÿ‡ฆ๐Ÿ‡ฟ๐Ÿ‡ฆ๐Ÿ‡ฟ๐Ÿ‡ฆ๐Ÿ‡ฟ๐Ÿ‡ฆ๐Ÿ‡ฟ๐Ÿ‡ฆ๐Ÿ‡ฟ๐Ÿ‡ฆ๐Ÿ‡ฟ๐Ÿ‡ฆ๐Ÿ‡ฟ๐Ÿ‡ฆ๐Ÿ‡ฟ๐Ÿ‡ฆ๐Ÿ‡ฟ๐Ÿ‡ฆ๐Ÿ‡ฟ๐Ÿ‡ฆย 

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If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

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

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ONLINE WHITEBOARD/COACHING – 231122

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

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

 

1) AMRAP 10 min (5 Rnds):
Min 1 – Strict HSPU
Min 2 – Turkish Get-up Sit-ups (32kg/24kg) – rotate at 30 sec

 

Score = Total Reps

 

CFA LITE Options:
Int1 – 25/16kg
Int2 – S-HSPU (1/2 abm), 22.5/15kg
Int3 – S-HSPU (2/3 abm), 20/12kg
Beg1 – PPU (61cm/Flr), 15/10kg
Beg2 – PPU (Flr/Kns), 12/8kg
Beg3 – PPU (Kns), 10/5kg

 

Substitutions:
Shoulder –
S-HSPU – PU or Plus PU (3 for 1)
TGU SU – Weighted Sit-ups

Back –
S-HSPU – Fine but watch kick-up/down (or Plus PU 3 for 1)
TGU SU – Front Bridge (3 sec = 1 rep)

Knee –
S-HSPU – Fine but watch kick-up/down
TGU SU – Fine

 

then…

 

2) AMRAP the following for 3 Rnds (14 min):
Min 1 – DB Push Press (22.5kgx2/15kgx2)
Min 2 – 5m Sled Push (high bar/low bar) (35kg plus 30kg/10kg)
Min 3 – DB Hang Power Cleans (22.5kgx2/15kgx2)
Min 4 – 5m HS Walk
Min 5 – Rest

 

Score = Total Reps

Sled – 5m = 1 Rep
HSW 5m = 5 reps

 

CFA LITE Options:
Int1 – 22.5kgx2/15kgx2
Int2 – 22.5kgx2/15kgx2
Int3 – 20kgx2/15kgx2
Beg1 – 15kgx2/10kgx2; 35kg plus 20/0kg; Half WW
Beg2 – 10kgx2/7.5kgx2; same as B1 but F – high bar only; 1 step WW
Beg3 – 7.5kgx2/5kgx2; same as B1 but F – high bar only; WormW

 

Substitutions:
Shoulder –
DB PP – DB HPC
Sled Push – Sled Pull (harness/rope)
DB HPC – Fine
HSW – PU hold (opp sh taps 3 for 1m)

Back –
DB PP – Single Strict Press / DB single arm press
Sled Push – Sled Pull (harness/rope if cannot push)
DB HPC – Hip Thruster
HSW – PU hold (opp sh taps 3 for 1m)

Knee –
DB PP – Fine
Sled Push – Fine or airbike or backwards pull
DB HPC – Fine
HSW – 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 contact Dave on dave@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 โ€œFittest Women on Earthโ€ for 50-54 yrs 2018). See the following link for our 3 Tiers of Competitors Training โ€“ https://crossfitalgoa.com/afl-competition-training/

 

Cool-down/Trigger Ball/Foam Roll/Stretch

 

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