CrossFit Algoa (Port Elizabeth) WOD – Mon, 23 January 2023

CrossFit Algoa (Port Elizabeth) WOD – Mon, 23 January 2023

Featured Image – Angelo getting some much needed mobility work!! 🙂

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ONLINE WHITEBOARD/COACHING – 230123

 

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) Front Squat 3-3-3-3-3 (80% 1RM)

 

Score = Load
PS – Beg1 up – Warmup from the ground (i.e. practice cleaning to front squat)
PS – those who have not been training complete 3 sets (65-70% 1RM)

 

CFA LITE:
Keep loading so that great form and position is maintained.

 

then…

 

2) New Year, New You TC Pre-Test 1…

CrossFit Games – Open Workout 21.1 https://games.crossfit.com/workouts/open/2021/1

WORKOUT 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

 

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

 

Workout Variations:
Rx’d (all ages)
♀ and ♂ perform wall walks and double-unders
Scaled (all ages) (Beg1)
♀ and ♂ perform scaled wall walks and single-unders
Beg2 – No step WW
Beg3 – see below or do Single-Unders

 

FOUNDATIONS (Beg3) – WORKOUT 21.1

For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks

 

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

 

Workout Variations:
RX (Rx-Int3) – Rx (all ages)
Scaled (all ages) (Beg1) – Scaled WW ; SU
Foundations (Beg3) – Bear Crawl ; Jump Jack
Equip Free (Int1) – WW ; Lat Jumps

 

FOUNDATIONS (Beg3) – WORKOUT 21.1

For time:
1 bear crawl
10 jumping jacks

Further Scaling:
The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.
The jumping jacks can be modified to a “stepping jack” if needed.

 

EQUIPMENT FREE – WORKOUT 21.1

For time:
1 wall walk
10 lateral jumps
3 wall walks
30 lateral jumps
6 wall walks
60 lateral jumps
9 wall walks
90 lateral jumps
15 wall walks
150 lateral jumps
21 wall walks
210 lateral jumps

 

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

Further Scaling for Adaptive Athletes for the following divisions can be found at https://games.crossfit.com/workouts/open/2021

 

Wall Walk Mvt Standards:
With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and touching the wall, mark a tape line at the top of the athlete’s shoulder.
• The edge of the tape that is closest to the wall must be in line with the shoulder.
• This first line will be the start and finish line for each repetition.
• Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall. Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).
• Both feet must be touching the ground at the beginning and end of each rep
• Both hands must remain on the tape until both feet are on the wall and no longer touching the ground. At the top of the movement, both hands must be touching the 10-inch tape mark before the athlete can descend.
• Any part of the hand may touch the tape line.
• On the descent, the feet must remain on the wall until both hands are touching the first line. The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.
• Any part of the hand may make contact with the tape line.
• Both feet must be touching the ground before starting the next rep

Wall Walk (Scaled – Beg1) Mvt Standards:
• With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and touching the wall, mark a single tape line at the top of the athlete’s shoulder.
• The edge of the tape that is CLOSEST to the wall must be in line with the shoulder.
• The line must be 2 inches wide Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must be in front of the tape line.
• No part of the hand may be touching the line.
• Both feet must be touching the ground at the beginning and end of each rep. Both hands must remain in front of the tape until both feet are on the wall and no longer touching the ground. The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line.
• The fingers may NOT be touching the tape line.
• On the descent, the feet must remain on the wall until both hands are in front of the tape line.
• No part of the hand may be touching the line. The rep is credited when the athlete returns to the starting position, with their hands in front of the tape line and their chest, thighs, and feet touching the ground.
• Both feet must be touching the ground before starting the next rep.

 

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 “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/

 

Trigger Ball, Foam Roll, Mobilise & Stretch!

 

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