CrossFit Algoa (Port Elizabeth) WOD – Tues, 24 January 2023

CrossFit Algoa (Port Elizabeth) WOD – Tues, 24 January 2023

Featured Image – Saturday class after a tough workout! Fun times!!!!

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ONLINE WHITEBOARD/COACHING – 240123

 

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) EMOM for 10 min:
Min 1 – RM Deficit (15cm/9cm) Strict HSPU
Min 2 – RM Strict T2B
No kipping on both mvts!

 

Score = Total Reps (note each)
Early Goal 5-10 reps each set per mvt (late Goal 3-7 reps)

 

CFA LITE:
Focus on maintaining great form and position
Level 1 – 10/7cm deficit
Level 3 – 5/3.5cm deficit
Int1 – S-HSPU
Int2 – 0.5/1 Abm S-HSPU
Int3 – 1/2 Abm S-HSPU
Beg1 – PPU (61/51cm)
Beg2 – PPU (51/41cm)
Beg3 – PPU (Flr/Kns 2x abm)

 

Subs:

Shoulder –
SD-HSPU – Front Bridging and Plus Push-ups
S-T2B – GHD SU or Lying leg raise V’s

Back –
SD-HSPU – Fine but watch kick-up/down otherwise Push-ups/Def Push-ups
S-T2B – L-sit v’s or Front Bridge

Knee –
SD-HSPU – Fine but watch kick-up/down
S-T2B – Fine but watch juymp-up/down

 

then…

 

2) New Year, New You TC Pre-Test 2…

CrossFit Games – OPEN WORKOUT 21.2 (Repeat of 17.1) https://games.crossfit.com/workouts/open/2021

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

♀35-lb. dumbbell, 20-in. box
♂50-lb. dumbbell, 24-in. box

 

Time cap: 20 min.

Score = Time/TC plus 1 sec/rep missed

 

Workout Variations
*See Metric Equivalents below*

Rx’d (Ages 16-54)
35-lb. dumbbell, 20-in. box
50-lb. dumbbell, 24-in. box
Scaled (Ages 16-54) (BEG1)
20-lb. dumbbell, 20-in. box (step-ups permitted)
35-lb. dumbbell, 20-in. box (step-ups permitted)

Teenagers 14-15 (INT3)
20-lb. dumbbell, 20-in. box
35-lb. dumbbell, 24-in. box
Scaled Teenagers 14-15
10-lb. dumbbell, 20-in. box (step-ups permitted)
20-lb. dumbbell, 24-in. box (step-ups permitted)

Masters 55 (BEG1)
20-lb. dumbbell, 20-in. box (step-ups permitted)
35-lb. dumbbell, 24-in. box (step-ups permitted)
Scaled Masters 55 (BEG2)
10-lb. dumbbell, 20-in. box (step-ups permitted)
20-lb. dumbbell, 20-in. box (step-ups permitted)

*Metric Equivalents*:
Min acceptable weights in kg are 22.5 kg (50lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 5 kg (10 lb.). 24 inch (61cm); 20 inch (51cm)
Mark a center line for the Burpee Box Jump Overs… see full movement standards at: https://games.crossfit.com/workouts/open/2021/2

 

WORKOUT 21.2 – FOUNDATIONS (BEG3)
For time:
10 alternating snatches
15 burpees
20 alternating snatches
15 burpees
30 alternating snatches
15 burpees
40 alternating snatches
15 burpees
50 alternating snatches
15 burpees
Use a 10-lb. dumbbell or household item for the snatch. To modify the burpee, omit the push-up portion or elevate the hands during the push-up.

 

Time cap: 20 min.

Score = Time/TC plus 1 sec/rep missed

 

WORKOUT 21.2 – EQUIPMENT FREE (INT3)
Modified version of 17.1

For time:
10 hang squat snatches
15 burpee broad jumps, 36 in.
20 hang squat snatches
15 burpee broad jumps, 36 in.
30 hang squat snatches
15 burpee broad jumps, 36 in.
40 hang squat snatches
15 burpee broad jumps, 36 in.
50 hang squat snatches
15 burpee broad jumps, 36 in.
Use a stick or PVC pipe to complete the hang squat snatches.

 

Time cap: 20 min.

Score = Time/TC plus 1 sec/rep missed

*36 inches – 91.44cm

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

 

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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