Featured Image – Emile at home, in a good set-up for Push Jerks!! Enjoy today’s WOD!!!!:)

If you would like more info on our TRAINING AT OUR FACILITY and our HOME-BASED WORKOUTS during 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).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

 

ONLINE WHITEBOARD/COACHING – 240820

 

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 Cleans (squat) and Push Jerks in the following EMOM at (50% 1RM of your lower 1RM btwn SC & PJ) for 10 min (5 Rnds):

Min 1 – 2 Cleans (squat)

Min 2 – 2 Push Jerks

 

Score = Load

 

CFA LITE Options:

Stick to the loading!

Stick to a percentage where great form can be maintained! It should feel light!

 

then…

 

2) CrossFit HQ WOD 200730 (171215)

 

Set a clock for 12 minutes and complete:

1 minute of squat cleans

1 minute of push jerks

2 minutes of squat cleans

2 minutes of push jerks

3 minutes of squat cleans

3 minutes of push jerks

 

♂ 135 lb.(61kg) / ♀ 95 lb.(43kg)

 

Score = Total Reps

 

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

 

CFA LITE Options:

Equip – DB/KB/BP/Light BB 25/16kg (Score on Single Impl WOD below)

Int1 – 55/36kg

Int2 – 53/34kg

Int3 – 50/32kg

Beg1 – 45/30kg

Beg2 – 35/22kg

Beg3 – 25/17kg

 

CFA Algoa HOME-BASED variant of CrossFit HQ WOD 200730 (171215)

 

Set a clock for 12 minutes and complete:

1 minute of squat cleans

1 minute of push jerks

2 minutes of squat cleans

2 minutes of push jerks

3 minutes of squat cleans

3 minutes of push jerks

 

Equip – DB/KB/BP/Light BB 25/16kg (Score on Single Impl WOD below)

 

Score = Total Reps

 

CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

 

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