Featured Image – Repost from @crossfitgames Insta – 2020 Reebok CrossFit Games—#FinalFive Men and Women…
- @mathewfras USA 659 pts
- @nohlsen USA 488 pts
- @justin_medeiros34 USA 480 pts
- @samuelkwant USA 449 pts
- @adlerjeff USA 420 pts
- @tiaclair1 Aus 611 pts
- @brookewellss USA 580 pts
- @haleyadamssss USA 497 pts
- @katrintanja Iceland 490 pts
- @karipearcecrossfit USA 451 pts
#CrossFitGames @reebok #CrossFit #FittesonEarth / Visit Games.CrossFit.com.
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).
#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 – 210920
Please find the Whiteboard Explanation and Coaching for today’s workout 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, LITE and HOME WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1)
a) Practice Pull-ups/Muscle-ups
b) OHS – EMOM 5 (Climbing to 2nd last load of WOD below)
Min 1 – 5 Reps on 40% 1RM
Min 2 – 4 Reps on 50% 1RM
Min 3 – 3 Reps on 60% 1RM
Min 4 – 2 Reps on 70% 1RM
Min 1 – 1 Rep on 80% 1RM
Score = Both for Quality
then…
2) WOD League SA’s Spring Challenge online comp Visit Wodleague.co.za or @wodleague_sa (instagram)
Wod League Spring Online Challenge
Workout 3 – 9 min Amrap
4 Muscle-ups
8 Bar facing burpees
12 Overhead squats
Into:
6 min To find:
3 Rep max – Overhead squat
Total TC – 15 min running clock
RX/Masters:
Ring muscle ups
Bar facing burpees
Overhead squats / Weight: 50kg Male/ 35kg Female
3 Rep Max Overhead Squat
Scaled:
Jumping pull-ups
Bar facing burpees
Front squats / Weight: 45kg Male/ 30kg Female
3 Rep Max Front squat
Notes:
Once the 9min is up, you may go straight into the 3 Rep max lift.
The max can be lifted from the rack
15 min running clock
A) Score = Total Reps
B) Score = Load (kg)
CFA LITE Options:
DB/KB/BP/Light BB Home-Based sub Below!
RX – BB 50/35kg or Single-arm BOR (DB/KB/B-Pack) or light BB 15 reps on OHS 25/15kg and 9 Reps on BOR
Int1 – 3 MU, BOR/OHS 45/30kg; 22.5/15kg
Int2 – 4 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR/OHS 40/25kg; 20/15kg
Int3 – 4 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR/OHS 35/20kg; 16/12kg
Beg1 – PU (P/G), 4 Push-ups (Ts), BBF Bp SO, BOR 30/15kg; 15/10kg
Beg2 – RR (1,5m/1m), 4 Push-ups (Ts/Kns), BBF Bp SO, BOR/OHS 20/12kg; 12/8kg
Beg3 – RR (1m/0,5m), 4 Push-ups (Kns), BBF Bp SO, BOR/OHS 15/8kg; 8/5kg
USA Equivalents – CFA LITE Options:
Rx – (BB) 110/75lb; Single-arm BOR (DB/KB/B-Pack) or light BB 15 reps on OHS 55/35lb and 9 Reps on BOR
Int1 – 3 MU, BOR/OHS 100/65lb; 50/35lb
Int2 – 4 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR/OHS 90/55lb; 50/35lb
Int3 – 4 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR/OHS 75/45lb; 45/25lb
Beg1 – PU (P/G), 4 Push-ups (Ts), BBF Bp SO, BOR 65/35lb; 35/25lb
Beg2 – RR (1,5m/1m), 4 Push-ups (Ts/Kns), BBF Bp SO, BOR/OHS, 45/25lb; 25/20lb
Beg3 – RR (1m/0,5m), 4 Push-ups (Kns), BBF Bp SO, BOR/OHS 35/20lb; 15/10lb
Home-Based sub 3 RM OHS:
OHS – RM on your heaviest load
Score = (Body Mass + Load) x Reps
NB – If Single-implement – Max Reps Non-Dominant and then Max Reps Dominant (no rest… do not need to be the same amount of reps)
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
Leave a reply