Featured Image – @CrossFitAlgoa Sumerstrand William’s clan getting in some good mobility work before going overhead with overhead squats!

If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED and LITE WODS

 

1) AGOQ 2020 EVENT 5 (https://games.crossfit.com/workouts/onlinequalifiers/2020/5)

 

1-rep-max clean and jerk

No time cap

 

For class TC – 15 min

 

Score = Load

 

Options:

For CrossFit Algoa Class record in kg but the official weight must be recorded in lbs. Note: If

converting kilograms to pounds, round up to the nearest pound. Collars cannot be included in the weight.

Reduce loading to maintain great form

 

LITE – Any clean, Push Press or Push Jerk

 

then…

 

2) AGOQ 2020 EVENT 6 (https://games.crossfit.com/workouts/onlinequalifiers/2020/6)

 

2 rounds for time of:

10 deadlifts

20 deficit handstand push-ups

30 front squats

 

Time cap: 20 minutes

 

Score = Time/Time Cap plus 1 sec/rep missed

 

LOADING AND EVENT VARIATIONS

 

Ages 16-17 and 35-54:

F-deadlift 225 lb., use a 3-inch (7.62cm) deficit on HSPU, and

squat 65 lb.

M-deadlift 315 lb., use a 4.5-inch (11.43cm) deficit on HSPU, and

squat 95 lb.

 

Ages 14-15 and 55+:

F-deadlift 175 lb., use no deficit on HSPU, and squat 55 lb.

M-deadlift 255 lb., use no deficit on HSPU, and squat 75 lb

 

Weights in kilograms are 142 kg (315 lb.), 115 kg (255 lb.), 79 kg (175 lb.), 43 kg (95 lb.), 34 kg (75 lb.), 29 kg (65 lb.), and 25 kg (55 lb.).

 

CFA LITE Options:

Int1 – 115/80kg, HSPU, 32/24kg Goblet Squat

Int2 – 100/70kg, HSPU (1/2 abm), 32/24kg GS

Int3 – 90/60kg, HSPU (2/3 abm), 24/16kg GS

Beg1 – 70/50kg, PPU (61cm/flr), 24/16kg GS

Beg2 – 60/40kg, PPU (flr/kns), 16/12kg GS

T/C(Beg3) – 45/25kg, PPU (kns), 12/8kg GS

 

HOME-BASED WORKOUT

 

1) Complete 2 Rnds of the following for time:

10 Broad Jumps (1.5m/1.2m)

20 Strict Handstand Push-ups

60 Jumping Alternate Lunges

 

TC – 20 min

 

Score = Time/Time Cap plus 1 sec/rep missed

 

CFA LITE Options:

Int1 – 1.4/1.12m BJ, same but Kipping HSPU

Int2 – 1.3/1.04m BJ, 6/12cm Riser (1/2 Abm) – use books and towel

Int3 – 1.2/0.96m BJ, Riser (2/3 Abm)

Beg1 – 1.1/0.88m BJ, Piked PU (Feet on Chair – 50cm)

Beg2 – 1/0.8m BJ, Piked PU (Floor/Knees)

T/C(Beg3) – 0.5m BJ, Piked PU (kns)

 

then…

 

2) Complete the following FT:

1 min Side Bridge (Non-dominant side)

1 min Side Bridge (Dominant side)

50 Sit-ups

1 min Side Bridge (Non-dominant side)

1 min Side Bridge (Dominant side)

 

TC = 12 min

 

Score = Time/TC plus 1 sec per rep OR 1 sec/ 1 sec missed

 

CFA LITE Options:

Int1 – SB (X)

Int2 – SB (1 arm up, Knee Bnt 90)

Int3 – SB (1 arm up)

Beg1 – SB

Beg2 – 40 SU, SB (1 knee dwn, 1 up)

Beg3 – 30 SU, SB (kns)

 

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our 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/

 

Cool-down/Trigger Ball/Foam Roll/Stretch