Featured Image – A great solution for a quick squat rack while at home or when traveling… straps from rings (or even a rope) set to the lowest point of your squat! Adel and Emile using this yesterday as their squat rack while at home LOCKED DOWN! Good work guys!!!
If you would like more info on our HOME-BASED WORKOUTS during Lockdown please contact us on the details to follow… 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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ONLINE WHITEBOARD/COACHING – 290420
Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app.
Please contact us with any questions by cell or on what’s app at:
0784517637 (Coach Dave) / 0822944258 (Coach Anje)
ENJOY:)
RX’ED, LITE and HOME WODS
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) Complete 3 Rnds of the following for Max Reps (AMRAP):
Min 1 – Box Jump Overs (61cm/51cm) or Broad Jump (1.3m/1m)
Min 2 – Pull-ups OR (BOR – 30/20kg)
Min 3 – OH Walking Lunge (30kg/20kg)
Min 4 – Power Cleans (30kg/20kg)
Min 5 – STOH (30kg/20kg)
Min 6 – Rest
Score = Total Reps
Loading – today the loading can be a BB/DB/KB and reps will count equally
OH WL – 1 step = 1 Rep
CFA LITE Options:
Loading same for PC, STOH, BOR, OH WL
Int1 – 25/16kg, PU or BOR
Int2 – 22.5/15kg, PU or BOR
Int3 – 20/15kg, PU or BOR
Beg1 – 15/10kg, PU (P/G) OR BOR, BSO (61/51cm)/BJ(1/0.8m)
Beg2 – 10/7.5kg, RR (1/0.5m) or BOR, BSO (51cm)/BJ (0.8/0.5m)
Beg3 – 7.5/5kg, RR (0.5/0m) or BOR, BSO (41cm)/Broad Step (0.6/0.4m), Static Lunges (no loading)
Equipment Options:
Box Jump Overs – you could use a solid chair / a high step otherwise SUB with a Broad Jump
PU/BOR – anything you can hang on OR BOR (BB/KB/DB/ruck sack)
then…
2) Last completed 30 March 20 – Complete the following cumulative hold FT:
3 min L-sit
TC = 8 min
Score = Time/TC plus 1 sec/repo missed
LITE Options:
Int1 – Weak L-sit
Int2 – Weak L-sit
Int3 – 1 leg L-sit
Beg1 – T-Sit
Beg2 – T-Sit (1ft dwn)
Beg3 – F-Bridge
Equipment Options:
Rings/Rings joined with 2 bands/rope OR 2 chairs (side by side)
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
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