Featured Image – Reposted Image from @crossfittraining … Today’s workouts are the recent 2020 CrossFit Games Events “1RM Front Squat” and “1000m Row For time” (Image courtesy of CrossFit, Inc.)
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 – 220920
Please find the Whiteboard Explanation and 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) CrossFit HQ WOD 200916
CrossFit Games Workout
a) 2020 CrossFit Games Event “1 RM Front Squat” – Take 20 Min to find a Front Squat 1 RM
Score = Max Load
Then…
b) 2020 CrossFit Games Event “1,000-m row” for time
Score = Time
Sub 100 SDHP (20kg/12kg) FT
CrossFit HQ’s AT-HOME OPTIONS for Home-based
If dumbbells are available, increase the reps and perform dumbbell front squats for 10- to 30- second fast-paced efforts, as the loads will likely be moderate. If no load is available, consider performing a single-leg squat with a slow tempo and a low rep range that challenges the athlete’s capacity. A light backpack can make this challenging for most individuals. For the 1,000-m row, replace the effort with a 1,000-m run or a 3,000-m road bike.
The following is an example of two limited equipment options:
5 rounds for reps:
30-seconds of max-rep dumbbell front squats
90-seconds of rest
or
Every 2 minutes for 5 sets:
5 tempo single-leg squats, each leg
*Use a tempo that is challenging and add a backpack to increase the difficulty.
Score = Sum of Body Weight + External Load x Reps for each set
1 RM Front Squat – CFA LITE Options:
See CrossFit HQ’s At-Home Options
Keep loading to a level so that great form is maintained!
1000m Row – CFA LITE Options:
Row Sub SDHP Rx – 20/12kg KB or 20/15kg BB
Int1/2/3 – same as Rx
Reduce Row Dist if >5 min
Beg1 – 16/10kg
Beg2 – 12/8kg
Beg3 – 8/5kg
CFA LITE Options – USA Equivalents
Row Sub SDHP Rx – 45/35LB BB or closest KB
Home – Light BB Snatch (same loads as DB/KB – RX 55/35lb)
Int1/2/3 – same as Rx
Reduce Row Dist if >5 min
Beg1 – 35/20lb
Beg2 – 20/25lb
Beg3 – 15/10lb
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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