Featured Image – Some weight-lifting cardio 🙂 today! In shot… a few months ago…Jacques on a similar workout as todays!
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 – 030720
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) CrossFit HQ Workout of the Day 200622 (150212)
5 Rounds for Time of (BB – 52kg/34kg):
12 Hang Power Clean and Jerks
9 Thrusters
6 Power Snatches
TC – 14 min
Score = Time/TC plus 1 sec/rep missed
OR
For Single arm or lighter implement (DB/KB/BP/SB)…
5 Rounds for Time of (DB/KB/BP/SB – 25kg/16kg):
15 Hang Power Clean and Jerks
12 Thrusters
9 Power Snatches
TC – 14 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
Rnd KB to closest Values
BB – 27 Reps/Rnd; DB/KB/BP/SB – 26 reps/Rnd
Int1 – 45/30kg; 22.5/15kg
Int2 – 43/28kg; 22.5/15kg
Int3 – 40kg/26kg; 20/12kg
Beg1 – 35/22kg; 16/10kg
Beg2 – 25/15kg; 12/8kg
Beg3 – 20/12kg; 8/5kg
then…
2) Strict Dips (Ring/Bench) RM – E2ndMon2ndM for 12 min (last completed 6 May 20)
Score = Total Loading (Sum of Weight x Reps)
See your Body Weight loading factors below (under CFA LITE Options)!!
For Example Beg1 has a weight factor of 0.7 so if I weight 100kg and I do a total of 50 reps…(100kg x 0.7 x 50 reps = 3500)
Equip:
Box/Rings/Bars/Chairs
CFA LITE Options:
Int1 – SD
Int2 – SD
Int3 – SD
Beg1 – SD Jumpup, lower dwn (Weight factor 0.7)
Beg2 – SPD (str) or Chair Dips (Str) (Weight factor 0.6)
Beg3 – SPD (bnt) or Chair Dips (Bnt) (Weight factor 0.5)
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
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