Featured Image – Audrey with good form on an Overhead Squat / Handstand Pushup workout this week!
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 firstname.lastname@example.org / 0845086893 (Kids) / 0784517637 (adults).
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ONLINE WHITEBOARD/COACHING – 040920
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)
RX, LITE and HOME WOD
1a) Box – Front Squat 5×5 (75% 1RM)
Score = Load
1b) Home-Based – Front Squat 10-20 Reps – E3rdMon3rdM for 15 min (55% of 1RM)
Score = Total Loading
Scoring – Total Loading = [(Body Weight + Load x reps)+(Body Weight + Load x reps).. etc]
Take from the floor!
CFA LITE Options:
For those who have not been squatting, do 3 sets!
Reduce load so that great form is maintained!
2) AMRAP 12 min of the following for Max Reps (BB 45kg/30kg or Home-based 25kg/15kg):
AMRAP 4 min Power Snatch
Rest 1 min
AMRAP 4 min Push Jerk
Rest 1 min
AMRAP 4 min Power Clean
Score = Total Load (kg) Moved (kg x reps)
CFA LITE Options:
Rx – (BB) 45kg/30kg; (DB/KB/BP) 25kg/15kg
Int1 – 40/25kg; 20/15kg
Int2 – 40/25kg; 20/15kg
Int3 – 35/20kg; 16/12kg
Beg1 – 30/15kg; 15/10kg
Beg2 – 20/12kg; 12/8kg
Beg3 – 15/8kg; 8/5kg
Rx – (BB) 100/65lb; (DB/KB/BP) 55/35lb
Int1 – 90/55lb; 50/35lb
Int2 – 90/55lb; 50/35lb
Int3 – 75/45lb; 45/25lb
Beg1 – 65/35lb; 35/25lb
Beg2 – 45/25lb; 25/20lb
Beg3 – 35/20lb; 15/10lb
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 email@example.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