CrossFit Algoa (Port Elizabeth) WOD – Mon, 6 Nov 2023

CrossFit Algoa (Port Elizabeth) WOD – Mon, 6 Nov 2023

Featured Image – Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!

 

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

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

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

 

ONLINE WHITEBOARD/COACHING – 061123

 

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) Progress on last week’s loading…

Strict Rev Grip Pull-ups 3 – E90sOn90s for 12 min (8 Rnds for Max Loading)

 

Score = Max Load for 3 Reps (Excluding BW)

NB – 1 Rep is 1 kg
If you need Bands, your score is 1 for the score and note your bands used!

LITE:
Keep loading so that great form is maintained

 

Then…

 

2) AMRAP 22 min, with Ath 1 calling the rotation:
Ath 1 – 200m Run
Ath 2 – AMRAP 6m Sled low bar Push, 6m Sled Pull (standing) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
Ath 3 – AMRAP DB Burpee GTOH (alt) (22.5kg/15kg)

 

Score = Total Reps

Sled 6m = 3 Reps

 

CFA LITE Options:
Int1/2 – same
Int3 – 20/12kg
Beg1 – 35kg,25kg/35kg,5kg; 15/10kg
Beg2 – 35kg,20kg/35kg,2.5kg; 10/7kg
Beg3 – 35kg,15kg/35kg,0kg; 7.5/5kg

 

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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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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