Featured Image – Reposted Image from @CrossFitTraining… “Friendly Fran” from the 2020 Reebok CrossFit Games!! ENJOY!!!!! (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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ONLINE WHITEBOARD/COACHING – 230920
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) CrossFit HQ WOD 200917
2020 CrossFit Games Event “Friendly Fran”
3 rounds for time of:
21 thrusters
21 chest-to-bar pull-ups
♀ 85 lb. (38kg) ♂ 115 lb. (52kg)
TC – 15 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
Reduce reps and/or loading to try to finish within 12-15 minutes!
DB/KB/BP/Light BB Home-Based sub Below!
RX – BB 52/38kg or Single-arm BOR (DB/KB/B-Pack) or light BB 27 reps on OHS 25/15kg and 27 Reps on BOR
Int1 – 18 C2B PU, BOR/Th 45/30kg; 22.5/15kg
Int2 – 12 C2B, BOR/Th 40/25kg; 20/15kg
Int3 – 18 PU, BOR/Th 35/20kg; 16/12kg
Beg1 – PU (P/G), BOR/Th 30/15kg; 15/10kg
Beg2 – RR (1m/0.5m), BOR/Th 20/12kg; 12/8kg
Beg3 – RR (0.5m/0m), BOR/TH 15/8kg; 8/5kg
USA Equivalents:
Rx – (BB) 115/85lb; Single-arm BOR (DB/KB/B-Pack) or light BB 27 reps on OHS 55/35lb and 27 Reps on BOR
Int1 – 18 C2B PU, BOR/Th 100/65lb; 50/35lb
Int2 – 12 C2B, BOR/Th 40/25kg; 90/55lb; 50/35lb
Int3 – 18 PU, BOR/Th, BOR/OHS 75/45lb; 45/25lb
Beg1 – PU (P/G), BOR/Th 65/35lb; 35/25lb
Beg2 – RR (1m/0.5m), BOR/Th 45/25lb; 25/20lb
Beg3 – RR (0.5m/0m), BOR/TH 35/20lb; 15/10lb
CrossFit HQ AT-HOME OPTIONS (similar to our CFA above)
If dumbbells are available, simply replace the thruster with a dumbbell thruster. If no dumbbells are available, use a loaded bag or backpack to perform the thruster while potentially increasing the reps to provide a challenge. If no object is available, consider performing a jump squat.
If no pull-up bar is available, prioritize performing a gymnastics upper-body pulling movement. If dumbbells are available, a bent-over dumbbell row can be performed if no gymnastics pulling movement can be completed.
The following is an example of two limited equipment options:
3 rounds for time of:
21 dumbbell thrusters
21 dumbbell bent-over rows
3 rounds for time of:
30 jump squats
20 “bed sheet rows” (see link in bio for tutorial)
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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