Featured Image – Class working hard at our Summerstrand Facility!!

 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 – 130720

 

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, LITE and HOME WOD

 

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

 

1) Complete 5 Rnds of the following FT (BB – 52kg/35kg):

12 Power Clean

9 Push Jerk

6 Snatch (squat)

 

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 Power Clean

12 Push Jerks

9 Snatch (squat)

 

TC – 14 min

 

Score = Time/TC plus 1 sec/rep missed

Rnd KB to closest Values

 

CFA LITE Options:

BB – 27 Reps/Rnd; DB/KB/BP/SB – 36 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) Overhead Squat RM – E2ndMon2ndM 12 min (6 Rnds) for Max Total Loading

(Similar to 18 April 2020/28 May 2020)

 

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

 

Notes:

BB do RM Attempt

BUT … DB/KB/BP Single Implement – RM on Non-dominant arm then RM on Dominant Arm

Goal Reps – 5 – 15 (Single – 5 – 12 each)

NB – Use your available load!

NB – you will need to scale according to the weakest side for single implements!

Equip – BB/DB/KB/Back Pack

 

CFA LITE Options;

Reduce loading so that great form can be maintained!

 

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