Featured Image – HERO WOD “DT” – In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. First posted 13 April 2009.

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 – 110520

 

Please find the Whiteboard Explanation and Coaching for today’s 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, LITE and HOME WOD

 

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

 

HERO WOD “DT” – In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

First posted 13 April 2009.

 

1) Complete the HERO WOD “DT” – 5 RFT with (BB 70kg/49kg):

12 Deadlifts

9 Hang Power Cleans

6 STOH

 

TC = 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

If you do not have a BB then use a single arm implement…

 

b) Complete the Single-implement HERO WOD “DT” – 5 RFT with DB/KB/Backpack (24-25kg/15-16kg):

17 Deadlifts

13 Hang Power Cleans

9 STOH

 

TC – 15 min

 

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

 

Equipment Options:

RX – BB (70kg/49kg) BUT RX with KB (24kg/16kg) or DB (25kg/15kg) has the following rep scheme 17 DL, 13 HPC, 9 STOH

BB or DB/KB/Back pack (NB for these lighter implements you an extra 12 reps per Rnd)

 

CFA LITE Options:

RX – KB 24/16kg / DB 25/15kg

Int1 – 65/45kg / KB 20/12kg, DB 20/12kg

Int2 – 60/42kg, KB/DB same

Int3 – 55/38kg / KB 16/12kg / DB 20/10kg

Beg1 – 45/30kg / KB 16/12kg / DB 15/10kg

Beg2 – 35/20kg / KB 12/8kg / DB 10/7.5kg

Beg3 – 25/15kg / KB 8/5kg / DB 7.5/5kg

 

then…

 

2) Complete the following Holds FT, resting as needed:

L-sit 90 sec

HS Hold 90 sec

X Side Bridge (Non-D) 90 sec

X Side Bridge (Dom) 90 sec

Rear Bridge (alt 1 leg 5 s) 90 sec

 

TC = 15 min

 

Score = Time/TC plus 1 sec/rep missed

NB – complete the hold before moving on

 

CFA LITE Options:

Int1 – same

Int2 – Weak L-sit, SB (1 arm up, Knee Bnt 90), RB

Int3 – L-sit (1 leg str), SB (1 arm up), RB

Beg1 – T-sit, SB, Rev WW HS hold, RB (block at mid calf)

Beg2 – T-sit (1 ft dwn), Piked Hold (61/51cm) Chair RB (Legs str)

Beg3 – FB (T), SB (kns), Piked Hold (flr), Chair RB (Legs bnt)

 

EXTRAS

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