Featured Image – The Choas event at the 2018 Reebok CrossFit Games … this year’s CrossFit Games will start as an online comp and then the top 5 men and 5 women will head to Aromas for the finals! Quite different from previous years but that’s how 2020 is going!!!!!
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 email@example.com / 0845086893 (Kids) / 0784517637 (adults).
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ONLINE WHITEBOARD/COACHING – 110820
Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/What’s App/Email!
Please contact us with any questions by cell or on what’s app at:
0784517637 (Coach Dave) / 0822944258 (Coach Anje)
RX’ED, LITE and HOME WODS
1) Snatch (Squat) RM – E2ndMOn2ndM for 10 min (60% 1RM)
RM – Rep Max (1 set of a maximum number of reps)
NB – From floor
Score = Total Loading
(i.e. Sum of the Body Weight + Load x Reps – For example… 70kg + 30kg x 10 + 75kg + 30kg x 7 etc)
*You can use a BB/DB/KB/WB – Use whatever loading you have
*If single arm – do weaker side 1st and complete same number of reps on other side
*Ruck sack ground to overhead (GTOH)
CFA LITE Options:
Load so as to maintain technical proficiency and great form!
Goal is to get between 5-10 reps.
2) Complete 21-15-9 for time of:
Snatch (squat) (43kg/30kg)
TC – 10 min
Score = Time/TC plus 1 sec/DU rep missed
CFA LITE Options:
RX DB/KB/BP 25kg/15kg
Rx – BB BOR 27-21-15 reps/rnd (43/30kg) or DB/KB/B-pack 33-27-21 reps (Single-arm) on 25/15kg
Int1 – 43/30kg; 22.5/15kg; 18-12-6 C2B PU / BOR
Int2 – 40/25kg; 20/15kg; PU / BOR
Int3 – 35/20kg; 16/12kg; 18-12-6 PU/BOR
Beg1 – 30/15kg; 15/10kg; PU (P/G) or Jumping PU/BOR
Beg2 – 20/12kg; 12/8kg; RR (1/0.5m)/BOR
Beg3 – 15/8kg; 8/5kg; RR (0.5/0m)/BOR
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on firstname.lastname@example.org 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