CrossFit Algoa (Port Elizabeth) WOD – Fri, 2 June 2023

CrossFit Algoa (Port Elizabeth) WOD – Fri, 2 June 2023

Featured Image – As part of Dave’s Fundraising efforts in getting him to the Finals of the CrossFit Games in Madison, Wisconsin, USA … DVSN are making a Supporters trainng shirt for Dave – they are kindly donating the full profit proceeds towards making his trip a reality!!
Please see the link below for pre-ordering directly through DVSN … thanks for the support!!!

https://www.dvsngear.com/product/pre-order-delta-lite-competitor-jersey-white-levey-23/

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If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

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Alternatively call us on: 0784517637 (adults & kids)  

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

 

ONLINE WHITEBOARD/COACHING – 020623

 

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) 
a) Cleans 1 – EMOM Build to a heavy load (75-85% 1RM) 
Score = For Quality
b) Parallel Bar Traverse – Practice and set-up
Score = For Quality
CFA LITE Options:
Keep loading so that great form is maintained and see below for scaled options!
then…
2) CFG22 – ELIZABETH ELEVATED 21-15-9-9-9 reps FT:
Squat Cleans (61kg/43kg)
Dips (Unb) w 3m Parallel Traverse (every 3rd)
TC – 12 min (w), 10 min (m)
Class Extended TC – 15 min
Score = Time/TC plus 1 sec/rep missed (Record time at F- 12 min and M- 10 min for benchmark score)
NOTE: Each round dips split – 3 unbr sets, with each set beginning w traverse 3m p-bars.  (i.e. trav then 7 dips, a 2nd trav then 7 dips, 3rd trav then 7 dips, for a total of 21 reps on Rnd 1.)
CFA/AFL LITE:
P-bar Trav – use boxes – RX p-bar trav (2 x 76cm box = 4x lengths for each trav ; 1x76cm box = 2x length for e trav).  There are 3 trav of 3m per rnd (i.e. 7 dips, 3m trav, 7 dips 3m trav, 7 dips 3m trav)…see scaling each level (shorter box trav or crab walks B2/3)
Int1 – 55kg/38kg; each Trav 150cm (2x76cm)
Int2 – 50kg/35kg; each Trav 150cm w 18-12-6 RD
Int3 – 45kg/30kg; each Trav 76cm w R-dips (R/B)
Beg1 – 40kg/27kg; each Trav 76cm w Bar or R-dips (B/P)
Beg2 – 35kg/22kg; each Crab W 3m w Seated P-dips (Legs str)
Beg3 – 25kg/15kg; each Crab W 3m w Seated P-dips (Legs bnt)

 

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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