Featured Image – Ever done a Zercher Squat? (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 – 130820
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)
ENJOY:)
RX’ED, LITE and HOME WODS
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) CrossFit HQ WOD – 200811 (121212)
Zercher squat 2-2-2-2-2-2-2-2-2-2 reps
Score = Load
Adapted Home Training:
Zercher Squat 5-10 Reps x 5 Rnds
Score = Total Loading
Scoring – Total Loading = [(Body Weight + Load x reps)+(Body Weight + Load x reps).. etc]
Notes:
Use KB/DB/BP if you do not have a BB
Take from the floor!
CFA LITE Options:
Reduce load so that great form is maintained!
then…
2) Complete the following FT:
30 Zercher Squats (50kg/32kg)
40 Lateral Facing Burpees
50 T2B
40 lateral Facing Burpees
30 Zercher Squats (50kg/32kg)
TC – 17 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
RX – DB/KB/BP – 36 reps on 25kg/16kg
RX – T2B Sub Ft 2 Hands
Int1 – 45/30kg; 22.5/15kg; LF-Bps; 45 T2B
Int2 – 40/25kg; 20/15kg; LF-Bps; 40 T2B
Int3 – 35/20kg; 16/12kg; LF-Bps; 35 T2B
Beg1 – 30/15kg; 15/10kg; LF-Bps; 50 HLR (or Lying F2H)
Beg2 – 20/12kg; 12/8kg; LF-Bps (SO); 50 HKR (or Lying K2H)
Beg3 – 15/8kg; 8/5kg; 40 LF-Bps (SO); 40 K2C / crunch
EXTRAS WOD
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 info@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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