Featured Image – Throwback to Coach Sam on some fat bar Deadlifts at a coaches weekend in Kenton, 2 years ago! Today we test “Diane” – a fun benchmark consisting of Deadlifts and HSPU’s!

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 – 170820

 

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) Practice Handstand Holds (Wall/Freestanding)

 

Score = Quality

 

Notes:

Home Training – Be safe! Clear the area around you! Only go upside down if you have done so before!

 

CFA LITE Options:

Int1/2/3 – Handstand Holds at Wall

Beg1 – Reverse Wall Walk HS Hold

Beg2 – Piked Hold 51cm

Beg3 – Piked Hold Floor

 

then…

 

2) The Benchmark “Diane” – complete the following FT:

21-15-9 Deadlift (102kg/70kg)

21-15-9 HSPU

 

TC – 10 min

 

Score = Time/Time Cap plus 1 sec/rep missed

 

NOTE – Home-based sub see Home-based Testing below

 

CFA LITE Options:

Home-based Sub: See Home-based WOD

Int1 – 90/63kg;  18-12-6 HSPU

Int2 – 80/56kg; HSPU (1/2 abm)

Int3 – 70/49kg; HSPU (2/3 abm)

Beg1 – 60/42kg; PPU (61cm/51cm)

Beg2 – 50/35kg; PPU (Flr/Kns)

Beg3 – 40/28kg; PPU (Kns)

 

HOME-BASED WOD – The Modified Benchmark “Diane” – complete the following FT:

27-21-15 Deadlift (60kg/40kg)

21-15-9 HSPU

 

TC – 10 min

 

Score = Time/Time Cap plus 1 sec/rep missed

 

CFA LITE Options:

27-21-15 BB Deadlifts (60kg/40kg) OR 33-27-21 DB/KB/BP or Light BB

Int1 – 55/36kg; 22.5/16kg; 18-12-6 HSPU

Int2 – 53/34kg; 22.5/15kg; HSPU (1/2 abm)

Int3 – 50/32kg; 20/12kg; HSPU (2/3 abm)

Beg1 – 45/30kg; 15/10kg; PPU (61cm/51cm)

Beg2 – 35/22kg; 12/8kg; PPU (Flr/Kns)

Beg3 – 25/17kg; 8/5kg; PPU (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 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