CrossFit Algoa (Port Elizabeth) WOD – Wed, 14 Feb 2024

CrossFit Algoa (Port Elizabeth) WOD – Wed, 14 Feb 2024

HAPPY VALENTINES DAY!!!!!

TREAT YOURSELF THIS VALENTINES DAY AND ENTER THE OPEN!!!!!

 

 

Featured Video/Image – The CrossFit season starts with a challenge anyone can do… the CrossFit Open! All workouts will be held at our facility for CrossFit Algoa members. You will have 1 test to complete each week between Fri am to Mon pm (any class plus we have our Friday Night Lights that we will run on Fridays!! (Featured Image/Video courtesy of CrossFit, Inc.)

Important Dates:

Open Registration Begins – Jan. 9, 2024…. you will need to register by the 1st Workouts deadline date!

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

For more Info… 
https://games.crossfit.com/article/guide-2024-crossfit-games-season#indyopen
https://games.crossfit.com/article/what-crossfit-open-and-why-should-i-sign/open

To Register for the open here…
https://games.crossfit.com/register/open

 

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 – 140224 – VALENTINES DAY

 

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 – E2ndMon2ndM for 10 min (5 Rnds – 85% 1RM)

 

Score = Load
If missed last week – 80% 1RM 5×3
If missed 2 weeks – 75% 1RM 5×5
If missed 3 weeks – 70% 1RM 5×5

 

LITE:
Keep loading so that great form is maintained!

 

then…

 

2) Complete the following 40:20 Intervals for Max Reps:
Min 1-4: Shuttle Run (7.62m – 1 Rep)
Rest 4-5 min
Min 5-9: C2B Pull-ups
Rest 9-10 min
Min 10-14: Burpee Box Jump Over (61cm/51cm)
Rest 14-15 min
Min 15-19: Airbike (cal)
Rest 19-20 min
Min 21 – 24: Farmers Carry Box Step-Overs (22.5kgx2/15kgx2 at 61cm/51cm)
Res 24-25 min
Min 25-29 Sled Push (low bar), Sled Pull (Rope – standing)

 

Score = Total Reps and meters (1m – 1 rep)

 

LITE:
Cyclone adjustment – cal x1.54
Beg1 – PU (P/G), 35kg,25kg/35kg,5kg; BBSO / StepUp (61/51cm); 15kgx2/10kgx2 at 61/51cm
Beg2 – RR (1.5/1m), same B2; BBSO / StepUp (51/41cm); 7.5kgx2/5kgx2 at 51cm
Beg3 – RR (1/0.5m), 35kg,15kg/35kg,0kg; BBSO / StepUp (41/30cm); 5kgx2/2.5kgx2 at 51/41cm

 

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/

 

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

 

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