Featured Image – HERO WOD “JT” – In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. First posted 6 July 2005 (Image courtesy of CrossFit, Inc.)

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 – 220720

 

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

 

Note:

NB – If you do not have any weights (due to the hand back) – try use a backpack with some books/other heavy objects in it!

Otherwise simply do more reps… i.e. if you complete 10 reps on this pause F/squat sequence then it’s 90 sec of work which is pretty challenging!

 

1) Tempo Front Squat 5 x 5-10 (Last completed 25 May, 13 May, 26 March 20)

 

Score = Total Load (Body Weight + External Load x Reps for all 5 sets)

 

NB – Tempo here – Take 3 sec to go down, hold 3 sec in the hole, 3 sec to go up!

NB – You choose your rep range based on the load you have. The score is Total Loading, including Body Weight (see below)!

 

Equipment Options:

BB/DB/KB/WB/Bumper/Back Pack or any heavy object you can hold in the Front Rack position.

You can take the load from the ground or off an object I.e. 2x Boxes or 2x Tables

 

CFA LITE Options:

Keep loading at a level, so that great form is maintained!

 

then…

 

2) This Benchmark HERO WOD was also last completed on 25 May 20…

 

Complete the HERO WOD “JT”:

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. First posted 6 July 2005

 

Complete 21-15-9 of the following FT:

HSPU

Ring Dips

Push-ups

 

TC = 14 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1 – same

Int2 – 1/2 Abm;

Int3 – 2/3 Abm;

Beg1 – PPU 61cm/51cm; RD – Jumpup lower Dwn or B/P; PU – Ts/F-12-9-6);

Beg2 – PPU 51cm/Flr; Seated P-Dips (str), Push-ups (12-9-6 Ts/21-15-9 Kns)

Beg3 – PPU Flr/Kns; Seated P-Dips (bnt), Push-ups (kns/12-9-6 kns)

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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