Featured Image – Throwback to Diether (far left), Shaun and Ashlynne on Jumping Bar Muscle-ups… a great way to scale muscle-ups and to introduce and condition members, at the right level, for this complex and challenging gymnastics movement!
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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Foam Roll/Trigger/Warm-up/Mobilise/Activate
ONLINE WHITEBOARD/COACHING – 08920
Please find the Whiteboard Explanation and Online Coaching on Email/What’s App/Itensity!
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
1)
a) OHS 5-5-5-5-5 (75% 1RM)
Score = Load
b) Home-based – Overhead Squat RM – E2ndMon2ndM 12 min (6 Rnds) for Max Total Loading
(Similar to 18 April/28 May/13 July/6 Sept 2020/)
Score = Total Loading (Sum of your body weight plus implement load x reps)
Notes:
BB do 1 RM Attempt
BUT … DB/KB/BP Single Implement – RM on Non-dominant arm then RM on Dominant Arm
Goal Reps – 5 – 15 (Single – 5 – 12 each)
NB – Use your available load!
NB – you will need to scale according to the weakest side!
DB/KB/Back Pack/Other object that can be held by 1 hand
then…
2) Complete the following couplet FT:
15-12-9 Power Snatch (60kg/40kg)
12-9-6 Muscle-ups
TC – 14 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
RX sub – DB/KB/BP – 21-18-15 Reps on 25kg/15kg
BOR Sub – BB 12-9-6 (60/40kg), DB/KB/BP/BB (light) 24-18-12 (25/15kg)
Int1 – 55/36kg; 22.5/15kg; 9-6-3 MU or BOR
Int2 – 53/34kg; 22.5/15kg; 12-9-6 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR
Int3 – 50/32kg; 20/12kg; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR
Beg1 – 45/30kg; 15/10kg; PU (G/P)/RD (B/P) or BOR
Beg2 – 35/22kg; 12/8kg; RR (1/0.5m)/S-PD (str) or BOR
Beg3 – 25/17kg; 8/5kg; RR (1/0.5m)/S-PD (bnt) or BOR
CFA LITE Options – USA Equivalents
RX BB 135/90lb
RX sub – DB/KB/BP – 21-18-15 Reps on 55/35lb
BOR Sub – BB 12-9-6 (135/90lb), DB/KB/BP/BB (light) 24-18-12 (55/35lb)
Int1 – 120/80lb; 50/35lb; 9-6-3 MU or BOR
Int2 – 115/75lb; 50/35lb; 12-9-6 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR
Int3 – 110/70lb; 45/25lb; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR
Beg1 – 100/65lb; 35/20lb; PU (G/P)/RD (B/P) or BOR
Beg2 – 75/50lb; 20/25lb; RR (1/0.5m)/S-PD (str) or BOR
Beg3 – 55/35lb; 15/10lb; RR (1/0.5m)/S-PD (bnt) or BOR
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
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