Featured Image – Aidan, head down and working hard and smart, on the airbike!!
If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS 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 – 020920
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
1) Masters Legend Comp 2020 https://competitioncorner.net/events/3712/
Workout 2:
For Time (16 Min Cap)
36.56m (120′) Single DB Overhead Lunge (22.5kg/15kg)
10 Hang Squat Cleans (61kg/43kg)
24.34m (80′) Single DB Overhead Lunge (22.5kg/15kg)
8 Hang Squat Cleans (84kg/56kg)
24.34m (80′) Single DB Overhead Lunge (22.5kg/15kg)
6 Hang Squat Cleans (102kg/70kg)
24.34m (80′) Single DB Overhead Lunge (22.5kg/15kg)
4 Hang Squat Cleans (115kg/79kg)
12.19m (40′) Single DB overhead Lunge (22.5kg/15kg)
2 Hang Squat Cleans (129kg/88kg)
TC – 16 min
Score = Time/TC plus 1 sec/rep missed
*Please see scorecard for weights, scaling, & tiebreaker information*
Walking Lunge 1 length – 6.1m (20 ft)
If you cannot walk – 1 Rep = 1 Step = 1 m
NB – SEE SEPERATE HOME-BASED WOD BELOW
CFA LITE Options:
Int1 – 22.5/15kg; 30-40-61-84-102kg/15-25-43-56-70kg
Int2 – 22.5/15kg; 25-35-50-75-90kg/15-20-40-50-60kg
Int3 – 20/12kg; 20-30-45-60-75kg/15-18-30-40-50kg
Beg1 – 15/10kg; 20-25-35-45-60kg/15-15-18-30-40kg
Beg2 – 12/8kg; 20-20-30-40-50kg/8-12-15-20-25kg
Beg3 – 8/5kg; 20-20-20-30-40kg/8-8-12-15-18kg
HOME-BASED WOD – Workout 2:
For Time (16 Min Cap)
36.56m (120′) Single DB Overhead Lunge (25kg/15kg)
21 Hang Squat Cleans (25kg/15kg)
24.34m (80′) Single DB Overhead Lunge (25kg/15kg)
18 Hang Squat Cleans (25kg/15kg)
24.34m (80′) Single DB Overhead Lunge (25kg/15kg)
15 Hang Squat Cleans (25kg/15kg)
24.34m (80′) Single DB Overhead Lunge (25kg/15kg)
12 Hang Squat Cleans (25kg/15kg)
12.19m (40′) Single DB overhead Lunge (25kg/15kg)
9 Hang Squat Cleans (25kg/15kg)
TC – 16 min
Score = Time/TC plus 1 sec/rep missed
*Please see scorecard for weights, scaling, & tiebreaker information*
Walking Lunge 1 length – 6.1m (20 ft)
If you cannot walk – 1 Rep = 1 Step = 1 m
Please see below for our Home-Based WOD
CFA LITE Options:
Int1 – 22.5/15kg
Int2 – 22.5/15kg
Int3 – 20/12kg
Beg1 – 15/10kg
Beg2 – 12/8kg
Beg3 – 8/5kg
then…
2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:
Push-ups
Sit-ups
TC – 10 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
Int1/2/3 – same
Beg1 – 7-7-6-6-5-4-3-2-1-1 on PU and SU
Beg2 – 7-7-6-6-5-4-3-2-1-1 PU and Women PU (kns)
Beg3 – 7-7-6-6-5-4-3-2-1-1 PU (kns)/Crunchies
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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