CrossFit Algoa (Port Elizabeth) WOD – Sat, 3 June 2023

CrossFit Algoa (Port Elizabeth) WOD – Sat, 3 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)  

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ONLINE WHITEBOARD/COACHING – 030623

 

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

 

RX, LITE and HOME WOD

 

If you completed the WOD below yesterday… you will complete some alternative programming!!

 

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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