Featured Image – Throwback to Open Workout 19.1 … Coach Eva judging Taryn whilst Ashlynne, Kristen and Don support and cheer her on!!!!

 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 – 010720

 

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) Back Squat RM – E90sOn90s for 9 min (6 Rnds, 70% 1RM) (Same as on 22, 5 May and 28 April)

 

Score = Total Loading (Sum of your body weight plus implement load x reps)

Notes:

Progress by either increasing Reps (if load maintained) or increasing Load (if reps maintained)

NB – any loading can be used. Goal 5-15 reps per 90 sec, depending on load used!

NB – you are allowed to take the load from a high object directly to the shoulders (rack/tables/boxes/counter)

 

then…

 

2) Sprint 3 Rnds of the following for Time:

10 BB/DB Facing Burpees

15 HSPU

20 Power Cleans (45kg/30kg)

REST 1 min

 

Score = Total Time (include 1 min x 2 of precise resting)

NB – You cannot rest less than 60 sec

NB – RX BBF Bps (2 ft take off)

 

Equipment Options:

RX for Single Implement (DB/KB/BackP) – 25 reps each on 25kg/15kg or 24/16kg

Rnd KB/DB to closest values

 

CFA LITE Options:

Single implement 25 reps

Int1 – 12 HSPU; 43/28kg; 22.5/15kg

Int2 – 15 HSPU (1/2abm); 40kg/26kg; 20/12kg

Int3 – 15 HSPU (2/1abm); 35/22kg; 20/12kg

Beg1 – PPU (61cm/41cm); 25/15kg; 15/10kg

Beg2 – 8 Bp SO; PPU (41cm/Flr); 20/12kg; 12/8kg

Beg3 – 6 Bp SO; PPU (Flr/Kns); /15/8kg; 8/5kg

 

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